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Well, hey everybody, welcome to 
Stronger Weekly brought to you 

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by Purest Nutrition. 
I'm your host, Jesse Karrajad. 

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Thank you so much for being here
and joining our monthly Ask Us 

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Anything episode. 
Justin Mazar as my Co host joins

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the show to tackle some really 
cool questions such as I work 

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out all the time and don't look 
good naked. 

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What's up with that? 
What are the top 3 supplements 

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that you take for the rest of 
your life? 

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If you can only take 3? 
And I keep hearing about 

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meditation and mindfulness. 
Is this something you actually 

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do or just say you do? 
Plus four other great questions 

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that came from our audience of 
Shout out to our Awesome 

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audience. 
Before we dive into those 

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questions, let's hit our top 
health and fitness headlines of 

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the week. 
Let's dive in. 

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All right, let's jump in, 
starting with some pretty crappy

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news here. 
Rectal cancer is surging in 

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people in their 30s and 40s. 
So a study set to be presented 

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at Digestive Disease Week in May
analyzed CDC death records from 

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1999 through 2023, specifically 
tracking adults aged 20 to 44. 

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What they found is alarming. 
Rectal cancer mortality in 

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millennials is rising 2 to three
times faster than other cancers 

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across other demographics, 
including even colon cancer. 

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So among adults aged 35 to 44, 
the rate is projected to keep 

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escalating through 2035. 
Colorectal cancer is already the

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number one. 
That's number one cause of 

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cancer death in adults under 50 
in the United States, surpassing

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every other cancer in that age 
group. 

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So lead author Doctor Mithali 
Menopaeleol of Sunai Upstate 

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Medical Center puts it plainly, 
quote colorectal cancer is no 

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longer considered predominantly 
a disease of older adults. 

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Rectal cancer especially is 
becoming a growing problem in 

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younger individuals and we need 
to act early to reverse the 

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trend. 
So what's driving it? 

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Why is this happening? 
Glad you asked. 

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Scientists are still working on 
that. 

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Most of these cancers are not 
hereditary. 

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This is something modern, said 
Doctor Benjamin Schlechter of 

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Dana Farber. 
Leading suspects as far as the Y

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goes include early life 
microbiome disruption. 

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So the junk food that we're 
putting in our systems and how 

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it's messing up our gut health, 
those are my words. 

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Ultra processed food consumption
and possibly excess sugar 

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sweetened beverages and 
childhood. 

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The troubling part, many young 
patients present with 0 

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traditional risk factors. 
Folks, talk to your doctor, know

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your history, and most 
importantly, be mindful of the 

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food that you're putting in your
body. 

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Next up, Health Secretary RFK 
Junior wrapped up a grueling 

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week on Capitol Hill this past 
week. 7 congressional hearings 

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in seven days. 
The official topic was the White

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House's proposed budget, but the
real topic quickly kept coming 

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back to measles. 
And here's where things stand. 

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So the US is on pace to easily 
surpass 2025's measles case 

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count, which was already the 
highest in over 3 decades. 

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The national vaccination rate 
for measles has dropped from 95%

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in 2019 to 92% in 2026. 
And that matters because 95% is 

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the threshold that experts say 
is needed to prevent wide 

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community spreads. 
America is at risk now of losing

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its official measles elimination
status, a designation it has 

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held since the year 2000. 
So Republican. 

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That's right. 
Republican Senator Bill Cassidy 

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of Louisiana, a physician who 
cast the deciding vote to 

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confirm Kennedy, told him 
directly that the gap in vaccine

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trust, quote, has worsened 
during the past year due to 

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false statements about safety 
and efficacy. 

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In Kennedy's response, Quote, we
have a global pandemic. 

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It has nothing to do with me And
quote. 

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He also noted that the US has 
handled the outbreak better than

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any other country in the world, 
a claim that drew push back from

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public health officials that 
were present. 

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So the science on the MMR 
vaccine is not ambiguous. 2 

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doses driven protection. 
That's the take away. 

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Let's get with the program 
folks. 

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Next up, let's talk about 
coffee. 

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I need some coffee right now and
good news for coffee drinkers 

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and it gets better if you're 
even drinking decaf. 

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So a new study from University 
College court published this 

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week in Nature Communications 
examined how habitual coffee 

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consumption affects the gut 
brain access, which is the 

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communication highway between 
your gut microbiome and your 

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brain. 
They studied 62 adults, all of 

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which were regular coffee 
drinkers, defined as three to 

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five cups per day, and non 
drinkers. 

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Tracking mood, cognition, stress
levels and gut bacteria 

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throughout a washout period and 
reintroduction phase to 

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caffeine. 
Hopefully you're tracking the 

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results. 
When coffee was reintroduced, 

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both caffeinated and 
decaffeinated participants 

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reported lower stress, lower 
depression scores and reduced 

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impulsivity. 
The mood lift happened in both 

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groups, meaning the benefit it 
did not require caffeine. 

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Coffee appears. 
Coffee itself appears to shift 

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the gut microbiome, increasing 
specific bacteria involved in 

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bile acid synthesis and stomach 
acid regulation, while also 

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boosting thermosuits, a group of
microbes associated with 

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positive emotion. 
So lead researcher Professor 

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John Kryon of APC Microbiome 
Ireland says, quote, coffee is 

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more than just caffeine. 
It's a complex dietary factor 

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that interacts with our gut 
microbes, our metabolism and 

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even our emotional well-being. 
Decaf drinkers got the mood 

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boost and improved learning and 
memory, while caffeinated 

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drinkers got the mood boost plus
reduced anxiety and better 

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focus. 
Maybe drink both. 

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But it's clear here, coffee has 
some benefits, and it's not just

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the caffeine aspect, it's the 
coffee itself. 

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So drink up, folks. 
All right, let's be honest, 

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you're. 
Probably not a professional 

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athlete with a personal chef and
unlimited recovery time. 

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If you're like me, you're 
hitting the gym at 5:00 AM 

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before work or squeezing in 
training between meetings, just 

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trying to stay consistent while 
life keeps throwing you 

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curveballs. 
That's exactly who Purest 

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Nutrition was made for. 
Purist keeps it simple. 

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NSF certified supplements with 
minimal clean ingredients that 

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actually taste good, no 
artificial ingredients, and no 

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proprietary blends where you're 
guessing what you're taking, 

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just premium actives like. 
Crea Pure. 

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The purest creatine on the 
planet, Whey isolate protein 

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that is US sourced and easy on 
the stomach and hydration that 

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keeps you going without all the 
extra sugar or. 

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Sodium whether you're a. 
Parent juggling kids and 

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training, or just someone who 
refuses to compromise on 

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quality. 
Purest Nutrition fits your 

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routine, built for tomorrow, 
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trusted by athletes, and most 
importantly, effective. 

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Visit purestnutrition.com to see
the full lineup of quality 

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supplements. 
That's Purest nutrition.com. 

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Because your nutrition should 
work as hard as you do. 

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Next up, we covered chrono 
exercise last week, which is 

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this idea that working out at 
the right time for your 

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chronotype lowers cardiovascular
risk. 

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This week, researchers at the 
University of Pittsburgh took 

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that science a step further with
a different question. 

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Can your wearable device 
actually detect your chronotype 

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from your heart rate? 
And does that predict disease 

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risk? 
Stay with me. 

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The answer to both questions was
yes. 

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So published in the Journal of 
Physiology, The PIT team analyze

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wearable heart rate data from 
the NI HS All of Us cohort and 

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found that the 24 hour phase of 
your heart rate rhythm 

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accurately reflects your 
underlying genetic chronotype. 

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Using that measure, they then 
assess disease risk across more 

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than 3000 conditions and found 
22 significant associations with

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night owl heart rate patterns 
consistently linked to higher 

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risk of type 2 diabetes and 
other metabolic conditions. 

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So in other words, there's the 
lark and the night owl, the 

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larks the morning one, the night
owls, the night one. 

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This is saying that the night 
one puts you at more risk for 

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some pretty bad diseases. 
So mentor Doctor Neil Kelly was 

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direct about the take away 
quote. 

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There seems to be a clear 
benefit to being more of a 

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morning person if you have the 
ability to do that. 

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He noted that behaviors like 
waking earlier and exercising in

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the morning can actually shift 
your circadian rhythm over time,

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even if you are genetically 
wired as a night owl. 

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So the lead author of the study 
is just a high school junior, 17

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years old. 
He wakes up at 4:30 AM for 

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rowing practice and decided to 
study whether that habit is 

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actually protecting his health. 
Spoiler, it sounds like it 

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definitely is. 
And what's encouraging is if you

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don't identify as a morning 
person, this study says you can 

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train yourself to be one over 
time. 

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So get at it, set the alarm and 
get up and exercise, folks. 

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And your last headline this 
week? 

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I would just throw this one in 
the interesting category. 

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If you are a middle child or a 
younger child, well, you are not

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going to like this. 
So a new economics study from 

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the University of Copenhagen 
analyzed decades of Danish data 

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and found a consistent 2% wage 
gap between the first born and 

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later born children in a family.
And researchers believe they 

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have finally found the reason 
why. 

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It's not extra parental 
attention, It's not birth order 

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per SE. 
Childhood illness. 

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Younger siblings are two to 
three times more likely to 

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suffer from respiratory 
illnesses in early childhood. 

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Why is that? 
Largely because the first borns 

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pick up viruses at school, 
daycare or elsewhere and bring 

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them home for their younger 
siblings to enjoy. 

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So early childhood illness, the 
study found, diverts 

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developmental energy from the 
brain during a very critical 

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early growth window. 
Those cognitive gaps compound 

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overtime into measurable 
differences in academic 

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performance and lifetime 
earnings. 

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The finding echoes earlier work 
from the University of 

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Edinburgh, which found 
Firstborn's score higher on IQ 

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test and that the gap typically 
appears within the first year of

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of life. 
So the practical implication if 

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there ever was 1. 
Early childhood health matters 

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more than we think, and 
protecting infants and toddlers 

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from repeated illness during 
their first years of life may 

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have significant consequences 
than in previous decades. 

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So wash hands, keep your kids, 
you know, away from each other 

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if they're sick. 
As a parent, it's hard to do, 

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but do your best if you've got 
multiples running around to keep

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the youngins and the littlest 
ones protected away from the old

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ones who could be dragging all 
these sicknesses in. 

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So interesting stuff there. 
That's it for our health and 

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Fitness headlines of the week. 
Now let's jump into the main 

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feature of this week's episode, 
our Ask Us Anything. 

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We'll see you over there. 
All right, Mr. Justin, welcome 

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back. 
Mr. Jesse, thanks for having me.

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I'm always, always happy to have
you. 

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How's that? 
How's that hammy healing up? 

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Well, you know, it's all 
different colors, not looking 

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the way it should in my opinion.
But we're going to, we're going 

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to hope for the best and see 
what the next week or two bring 

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in terms of recovery and rehab. 
But we got ourselves a strain. 

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Hammy at the minimum. 
I was thinking about it. 

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We didn't talk, we texted. 
But did you? 

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Did you? 
Did you think that foam rolling 

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your leg was going to prevent a 
popped hamstring sprinting to 

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first base getting as you get 
close to 40 foam rolling that's.

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What we're doing these days, 
Listen, I was, I'm not going to 

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say proactive because it was not
proactive. 

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I foam rolled, stretch, did like
mobility stuff for an hour 

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before the game. 
One day I did that thinking 

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that, hey, that will undo 15 
years of abuse and shitty form 

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and all the other stuff that I 
put myself through. 

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But at spoiler alert it didn't. 
But I will say, I will say first

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at bat was great. 
My wife and kids were there. 

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I had a home run right center. 
4/20 was beautiful. 

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Second at bat hit a single and 
then it was running from first 

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to second at about 65%. 
That caused the old handy to go 

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goodbye. 
Did you actually like go like on

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the way to 2nd and not make with
the second and got tagged out? 

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I was. 5 feet from the bag and 
I'm running. 

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I'm so this is so much fun. 
Like I'm having fun playing a 

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sport again for the first time 
in years and I haven't gotten 

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her. 
Uh oh. 

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00:12:11,520 --> 00:12:15,360
And it was like somebody took a 
bow and arrow and shot the back 

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00:12:15,360 --> 00:12:16,400
of my leg. 
Dude. 

233
00:12:16,480 --> 00:12:19,000
You know that feeling when you 
pull something the like the pop?

234
00:12:19,440 --> 00:12:22,920
Yes, I felt that. 
And within like 1/4 of a second 

235
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I said Oh no. 
And then my legs stopped working

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00:12:25,960 --> 00:12:27,680
and I almost fell directly on my
face. 

237
00:12:27,680 --> 00:12:30,080
And then I got on the bag and I 
was like, all right, I'm fine. 

238
00:12:30,480 --> 00:12:33,160
And then the other team's second
baseman was like, bro, I I saw 

239
00:12:33,200 --> 00:12:35,800
that you good. 
And I was like, I don't, I don't

240
00:12:35,800 --> 00:12:38,360
know, man, I don't know. 
And then? 

241
00:12:38,600 --> 00:12:41,280
It comes in, it's like late 
onset pain when you pull those 

242
00:12:41,280 --> 00:12:43,720
things too. 
But it's all good, man. 

243
00:12:43,720 --> 00:12:47,360
I I'll be fine. 
Just gotta be smart and do the 

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00:12:47,360 --> 00:12:49,080
things that we talked about, 
which is taking care of 

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00:12:49,080 --> 00:12:51,440
yourself. 
Yeah, dude, I pulled my calf. 

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00:12:51,440 --> 00:12:54,240
I was sitting, I was working and
I was planning on starting to do

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00:12:54,240 --> 00:12:57,240
sprints and like, my work kept 
like dragging me back in and I 

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00:12:57,240 --> 00:12:59,680
was getting irritated. 
So anyway, I went from sitting 

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00:12:59,680 --> 00:13:02,280
in front of a computer to 
throwing on shorts and I was 

250
00:13:02,280 --> 00:13:05,400
sprinting within like 2 minutes.
No warm up whatsoever. 

251
00:13:05,400 --> 00:13:08,520
Can't do it like I used to. 
And dude, my very first Sprint, 

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00:13:08,520 --> 00:13:11,880
I went to like step off like my,
my left leg was behind me and I 

253
00:13:11,880 --> 00:13:14,640
pushed off. 
And to your point, it felt 

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exactly like I got shot. 
I thought I got shot with a 

255
00:13:18,520 --> 00:13:22,240
paintball in my cap or maybe 
like a car was going by and it 

256
00:13:22,240 --> 00:13:24,240
hit a rock and the rock hit my 
calf. 

257
00:13:24,720 --> 00:13:26,480
And really I was like, what the 
fuck? 

258
00:13:26,520 --> 00:13:28,920
And like I turned and then 
within like 10 seconds of the 

259
00:13:28,920 --> 00:13:31,640
go, OK, this is different, but 
it's crazy. 

260
00:13:32,000 --> 00:13:34,400
So we got our ask us anything 
this week. 

261
00:13:34,400 --> 00:13:36,240
Once again, shout out to the 
listeners. 

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00:13:36,240 --> 00:13:38,480
Amazing questions. 
We got a great variety. 

263
00:13:38,480 --> 00:13:40,920
We just had a little bonus 
conversation around proper 

264
00:13:40,920 --> 00:13:44,320
mobility that people getting 
near 40 can hopefully take that 

265
00:13:44,600 --> 00:13:48,640
seriously and we are going to 
dive right into it. 

266
00:13:49,000 --> 00:13:52,760
So our first question has to do 
with cold plunging, something 

267
00:13:52,760 --> 00:13:55,480
that I love and frankly I won't 
shut up about. 

268
00:13:56,080 --> 00:13:59,240
Marcus T out of Portland, OR 
asks. 

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00:13:59,520 --> 00:14:04,560
Coldwell says cold plunges seem 
to be everywhere now, but I've 

270
00:14:04,560 --> 00:14:07,120
also heard they can blunt muscle
growth if you do them right 

271
00:14:07,120 --> 00:14:10,680
after lifting. 
What is the actual science here,

272
00:14:10,960 --> 00:14:14,320
and when should I do them, if I 
do them at all? 

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00:14:15,240 --> 00:14:16,760
You want to go first? 
Me, you, I could. 

274
00:14:17,000 --> 00:14:19,320
Jump in just because this is 
something that I I read like 

275
00:14:19,320 --> 00:14:22,120
originally spent way too much 
time researching when I first 

276
00:14:22,120 --> 00:14:25,000
started cold plunging. 
There's science behind it that 

277
00:14:25,000 --> 00:14:27,480
you know supports that doing it 
post workout. 

278
00:14:27,480 --> 00:14:31,360
Will you inhibit muscle growth 
and repair to a degree yes. 

279
00:14:31,480 --> 00:14:34,440
What's cool about it, and this 
is where the the nerd in me 

280
00:14:34,440 --> 00:14:38,200
comes out is cold plunging and 
the effect it has on the body 

281
00:14:38,200 --> 00:14:40,200
interacts with the M Tor 
pathway. 

282
00:14:40,200 --> 00:14:43,400
It's called and that's basically
what is a pathway that signals 

283
00:14:43,400 --> 00:14:45,960
growth, hypertrophy, nutrient 
partition, like all the good 

284
00:14:45,960 --> 00:14:48,720
stuff that you want post 
workout, right? 

285
00:14:48,720 --> 00:14:50,680
We want to refill everything 
that we just depleted. 

286
00:14:50,680 --> 00:14:52,800
And you would think I just 
killed myself in the gym. 

287
00:14:53,240 --> 00:14:55,320
I'm going to hop in the cold 
plunge and start my recovery 

288
00:14:55,320 --> 00:14:57,560
right now. 
I did that for many times at 

289
00:14:57,560 --> 00:14:59,240
first. 
Granted, do I think it totally 

290
00:14:59,240 --> 00:15:02,800
blunted any any enhancements to 
me physically You meant like 

291
00:15:03,240 --> 00:15:04,640
that totally negated the 
workout. 

292
00:15:04,640 --> 00:15:08,560
No, but I do think being smart 
about it and using it as a tool 

293
00:15:08,560 --> 00:15:11,720
to your advantage and not just 
hey, I see everybody doing this 

294
00:15:11,720 --> 00:15:13,440
on Instagram. 
I want to do it too. 

295
00:15:13,800 --> 00:15:15,200
Be smart about it. 
It sucks. 

296
00:15:15,200 --> 00:15:17,520
It's not fun at first. 
It's it hurts for the first 

297
00:15:17,520 --> 00:15:20,800
couple of seconds, but once 
you're you're in it, you learn a

298
00:15:20,800 --> 00:15:22,760
lot more about yourself. 
And I feel like I was ready to 

299
00:15:22,760 --> 00:15:25,160
learn about myself with cold 
plunging, especially when it 

300
00:15:25,160 --> 00:15:28,120
comes to breathing and like self
regulating and everything. 

301
00:15:28,120 --> 00:15:32,920
So the benefits to cold plunging
far outweigh the sucks in my 

302
00:15:32,920 --> 00:15:35,160
opinion. 
Do we need to be smart about 

303
00:15:35,160 --> 00:15:38,720
timing? 
Yes I do, but do I think that 

304
00:15:38,760 --> 00:15:41,800
you know if the only time you 
can cold plunge is 2 hours post 

305
00:15:41,800 --> 00:15:45,200
workout, should you even do it? 
I am of the mentality of yes I 

306
00:15:45,200 --> 00:15:48,720
think you should still do it. 
There are far more benefits that

307
00:15:49,120 --> 00:15:51,560
I have experienced, a notice 
from cold plunging that just 

308
00:15:51,560 --> 00:15:54,160
comes from overall recovery from
you know a workout. 

309
00:15:54,520 --> 00:15:56,840
But the mental benefits, you 
know, the shock proteins, 

310
00:15:56,840 --> 00:15:59,640
everything that comes with it. 
So short answer, there is some 

311
00:15:59,640 --> 00:16:02,720
science that supports doing it, 
you know, pre workout or after 

312
00:16:02,720 --> 00:16:07,280
that 4 hour window post workout.
But doing it at all is better 

313
00:16:07,280 --> 00:16:09,000
than not doing it at all. 
Amen. 

314
00:16:09,160 --> 00:16:10,440
Perfect. 
And I'll pick up from right 

315
00:16:10,440 --> 00:16:12,560
there. 
I Co plunge avidly right now. 

316
00:16:12,560 --> 00:16:16,000
I'm doing it three times a week,
4 minutes per session at about 

317
00:16:16,000 --> 00:16:18,000
49°. 
That's my sweet spot. 

318
00:16:18,240 --> 00:16:21,200
I think there's some science out
there that I've read that says 

319
00:16:21,200 --> 00:16:25,400
some for some reason per week, 
about 11 minutes to 12 minutes 

320
00:16:25,400 --> 00:16:27,840
is around like the sweet spot to
get most of the benefits. 

321
00:16:28,120 --> 00:16:30,000
What are the benefits? 
And I'll get to Marcus's 

322
00:16:30,000 --> 00:16:32,560
question here around when to do 
it, but what are the benefits? 

323
00:16:32,840 --> 00:16:34,960
There's research out there 
around fat loss. 

324
00:16:34,960 --> 00:16:37,640
There's something, and I can 
speak barely intelligently about

325
00:16:37,640 --> 00:16:40,480
it, but there's something about 
cold exposure that triggers 

326
00:16:40,720 --> 00:16:45,280
activation of brown fat cells so
that you can have, you can burn 

327
00:16:45,280 --> 00:16:47,240
more fat, have more 
thermogenesis throughout the 

328
00:16:47,240 --> 00:16:49,240
day. 
I found that another benefit 

329
00:16:49,240 --> 00:16:51,840
that I love and it's more 
anecdotal. 

330
00:16:51,960 --> 00:16:54,400
There's science to support it, 
but it's the mental health 

331
00:16:54,400 --> 00:16:56,800
benefits to it. 
I'm a busy guy and I have a 

332
00:16:56,800 --> 00:17:00,560
really hard time meditating and 
finding Pratt like mindfulness 

333
00:17:00,560 --> 00:17:03,040
practices. 
And dude, you know this, Justin,

334
00:17:03,040 --> 00:17:06,359
but jumping in a cold tank for 4
minutes, that's a long time if 

335
00:17:06,359 --> 00:17:09,839
you haven't done it, everybody. 
It forces me to breathe, it 

336
00:17:09,839 --> 00:17:13,880
forces me to focus and it forces
me to like actually just sit and

337
00:17:13,880 --> 00:17:16,440
just kind of 0 in. 
And it feels really, really good

338
00:17:16,440 --> 00:17:18,640
for me mentally. 
And I found doing it in the 

339
00:17:18,640 --> 00:17:23,119
morning is the sweet spot. 
I pulled some research for this 

340
00:17:23,160 --> 00:17:26,200
for this interview, but cold 
exposure increases norenephrine 

341
00:17:26,200 --> 00:17:27,720
in Fuck. 
How do you say that, dude? 

342
00:17:27,839 --> 00:17:31,400
Neuro Epinephrine. 
Neuro epinephrine, thank you by 

343
00:17:31,400 --> 00:17:33,960
200 to 300% why that's 
important. 

344
00:17:33,960 --> 00:17:37,120
You do that in the morning. 
It can be a natural energizing 

345
00:17:37,120 --> 00:17:40,120
lift instead of having to rely 
on things like caffeine that 

346
00:17:40,120 --> 00:17:42,880
gets you dehydrated and stuff. 
But to get to his question here 

347
00:17:42,880 --> 00:17:46,720
for Marcus, I think the study 
does show that there is it is a 

348
00:17:46,720 --> 00:17:49,560
problem to do it too close to 
your strength training session. 

349
00:17:49,560 --> 00:17:52,760
So ideally speaking, the science
does say that you want at least 

350
00:17:52,760 --> 00:17:56,120
4 hours of separation from when 
you put down that last weight 

351
00:17:56,120 --> 00:17:58,480
from your resistance training to
when you cold plunge. 

352
00:17:58,480 --> 00:18:01,680
So if your schedule does not 
allow you to do it in the 

353
00:18:01,680 --> 00:18:04,920
morning and then you're going to
lift later in the day, look, 

354
00:18:04,960 --> 00:18:06,400
just do it. 
Just get it done. 

355
00:18:06,400 --> 00:18:09,680
But if you can, I would suggest 
do it in the morning. 

356
00:18:09,680 --> 00:18:12,400
And if you really want like an 
optimal protocol, do it in the 

357
00:18:12,400 --> 00:18:16,280
morning, Warm up, do some fasted
cardio if you're trying to do 

358
00:18:16,280 --> 00:18:19,760
fat loss, and then do your day. 
And then maybe do your weight 

359
00:18:19,760 --> 00:18:21,640
training sessions later on in 
the afternoon. 

360
00:18:21,640 --> 00:18:24,120
Really get your strength 
training and don't let the cold 

361
00:18:24,120 --> 00:18:26,880
exposure impact the gains from 
your strength training. 

362
00:18:26,880 --> 00:18:30,000
But that's my, that's my answer 
for, for Marcus and a little, a 

363
00:18:30,000 --> 00:18:32,840
little factoid. 
A 2021 study in the Journal of 

364
00:18:32,840 --> 00:18:35,800
Applied Physiology found that 
cold water immersion within 4 

365
00:18:35,800 --> 00:18:39,400
hours post resistant training 
reduced muscle protein synthesis

366
00:18:39,400 --> 00:18:44,120
by up to 18% and blunted 
hypertrophy adaptations over the

367
00:18:44,120 --> 00:18:46,080
course of 12 weeks. 
So if you want to cite the 

368
00:18:46,080 --> 00:18:50,320
source, it's a 2021 study in the
Journal of Applied Physiology. 

369
00:18:50,480 --> 00:18:51,800
There you go. 
Great journal. 

370
00:18:52,280 --> 00:18:55,200
That sounded smart, but then I 
can't say N.O.R.E and 

371
00:18:55,200 --> 00:18:57,680
epinephrine. 
See, you just did look at you. 

372
00:18:57,720 --> 00:19:00,560
This is growth mid episode Jess.
This is awesome. 

373
00:19:01,400 --> 00:19:05,040
I'm a quick, he's a quick 
learner, guys, from a very quick

374
00:19:05,040 --> 00:19:07,760
study. 
All right, this next one has to 

375
00:19:07,760 --> 00:19:12,480
do with protein. 
Taylor K from Nashville, TN. 

376
00:19:12,480 --> 00:19:14,000
I'm heading to Nashville next 
weekend. 

377
00:19:14,000 --> 00:19:16,120
By the way, shout out to 
Nashville from hockey. 

378
00:19:16,280 --> 00:19:17,960
Tag. 
Yes, Sir. 

379
00:19:17,960 --> 00:19:21,960
I've heard you guys talk about 
protein targets, but what about 

380
00:19:22,000 --> 00:19:25,120
on rest days? 
Should I still hit the same 

381
00:19:25,120 --> 00:19:30,360
number for protein consumption 
on rest days or can I should I 

382
00:19:30,360 --> 00:19:34,920
eat less since I'm not training?
Justin, what say you? 

383
00:19:35,320 --> 00:19:38,360
Sure to answer. 
Nope, keep that protein target 

384
00:19:38,360 --> 00:19:41,720
exactly as it was the day like 
the day before when you trained 

385
00:19:42,120 --> 00:19:43,760
it's super. 
I mean, that's a great question 

386
00:19:43,760 --> 00:19:46,600
and one that I mean, and 
logistically you think would 

387
00:19:46,600 --> 00:19:48,680
make sense like, oh, I'm not 
training today, so I'm going to 

388
00:19:48,680 --> 00:19:51,240
lower my protein intake because 
I don't need all that fuel. 

389
00:19:51,280 --> 00:19:54,000
I don't agree with that at all. 
And that's actually a lot of 

390
00:19:54,000 --> 00:19:57,600
science to support our bodies 
don't just rebuild what we tear 

391
00:19:57,600 --> 00:19:59,880
down during the gym. 
The day of exercise, right? 

392
00:19:59,880 --> 00:20:04,360
There's 24 to 48 hours epoch, 
there's all of the post excess, 

393
00:20:04,360 --> 00:20:08,240
whatever that still happens up 
to two days after the after the 

394
00:20:08,240 --> 00:20:10,560
workout. 
So lowering our protein is only 

395
00:20:10,560 --> 00:20:14,680
going to do ourselves a recovery
disservice if we are intent on 

396
00:20:14,680 --> 00:20:17,040
lowering our total calories on 
days that we're not lifting. 

397
00:20:17,640 --> 00:20:20,240
You can lower your carb sources 
or some of your fat sources if 

398
00:20:20,240 --> 00:20:21,960
you want to lower that caloric 
intake. 

399
00:20:21,960 --> 00:20:24,560
But in my opinion, depending on 
what your goals are, we 

400
00:20:24,560 --> 00:20:28,160
shouldn't be fluctuating overall
protein intake by day depending 

401
00:20:28,160 --> 00:20:30,000
on what activity we are or 
aren't doing. 

402
00:20:30,440 --> 00:20:32,240
Yeah, I agree. 
And Justin do you let's. 

403
00:20:32,480 --> 00:20:33,800
So that's one of the three 
macros. 

404
00:20:33,800 --> 00:20:36,920
Let's look at carbs and fats. 
If he asked the same question 

405
00:20:36,920 --> 00:20:40,440
and said like should I have less
carbs or fats on rest days, what

406
00:20:40,440 --> 00:20:42,920
would you answer to that be? 
I mean, my quick answer, I mean,

407
00:20:42,920 --> 00:20:46,080
everybody is different and 
everybody's body likes certain 

408
00:20:46,080 --> 00:20:48,120
macros more than others 
depending on what they're doing.

409
00:20:48,120 --> 00:20:51,800
My first go to is always carbs 
in terms of what we can cut back

410
00:20:51,800 --> 00:20:54,440
on. 
And I love carbohydrates. 

411
00:20:54,440 --> 00:20:56,840
I think they're incredibly 
important for everybody. 

412
00:20:56,840 --> 00:21:00,400
But there's a lot of timing that
I've been learning over the 

413
00:21:00,400 --> 00:21:02,760
years to, to lean into with 
carbohydrates, you know, pre 

414
00:21:02,760 --> 00:21:05,080
post training. 
But on off days, what's the, 

415
00:21:05,080 --> 00:21:07,520
the, the saying you don't put 
gas in the car if you're just 

416
00:21:07,520 --> 00:21:09,720
putting it in the garage? 
No, not saying cut out every 

417
00:21:09,720 --> 00:21:13,320
carbohydrates doors, lower it 
by, you know, 25 to 50 grams on 

418
00:21:13,360 --> 00:21:16,520
on your off days and see how you
feel, which is more important 

419
00:21:16,520 --> 00:21:19,960
than anything in my opinion. 
And two, see how that translates

420
00:21:19,960 --> 00:21:21,600
into the gym that following 
week. 

421
00:21:21,760 --> 00:21:23,720
You know, not everything is 
going to be able to be measured 

422
00:21:23,720 --> 00:21:26,280
day of. 
So I would continue to, you 

423
00:21:26,280 --> 00:21:28,560
know, track things on a weekly 
basis and see how you're 

424
00:21:28,560 --> 00:21:30,520
feeling, But do not lower 
protein. 

425
00:21:30,520 --> 00:21:34,120
That is the one that I would 
always stress make protein every

426
00:21:34,120 --> 00:21:35,920
meal be the first thing you 
reach for. 

427
00:21:36,640 --> 00:21:39,760
And then from there, 
carbohydrates and fats and you 

428
00:21:39,760 --> 00:21:42,360
will be doing your body and your
macros a lot of services in my 

429
00:21:42,360 --> 00:21:45,040
opinion. 
Couldn't agree more. 

430
00:21:45,720 --> 00:21:49,440
Think of rest days not as rest 
days but growth and recovery 

431
00:21:49,440 --> 00:21:51,880
days. 
And protein is essential to 

432
00:21:51,880 --> 00:21:54,680
muscle repair. 
And I also couldn't agree more 

433
00:21:54,680 --> 00:21:58,880
that if you are going to vary 
some of those other macros, 

434
00:21:58,880 --> 00:22:02,840
carbohydrates is the 1. 
So for me, for me personally, I 

435
00:22:02,840 --> 00:22:06,960
found especially if I'm doing a 
body recomposition fancy talk 

436
00:22:06,960 --> 00:22:09,880
for like changing what my body 
fat, most times I'm cutting 

437
00:22:09,880 --> 00:22:13,480
down, trying to be lean. 
I found I can keep the same 

438
00:22:13,480 --> 00:22:17,480
protein intake year round. 
And then if I kind of cycle my 

439
00:22:17,480 --> 00:22:22,560
carb intake and align it with 
how active I am that day, that's

440
00:22:22,560 --> 00:22:24,880
when I can really start to see 
like the fats loss. 

441
00:22:24,880 --> 00:22:28,360
So I would say get your ideal 
protein in however you want to 

442
00:22:28,360 --> 00:22:30,040
look at that. 
I think, I think it's pretty 

443
00:22:30,040 --> 00:22:33,840
easy to just say, you know, 1g 
of protein per pound of body 

444
00:22:33,840 --> 00:22:35,440
weight. 
It's a good starting point. 

445
00:22:35,800 --> 00:22:38,800
And then when you're thinking 
about reducing your caloric 

446
00:22:38,800 --> 00:22:41,760
intake to align with how active 
you are that day. 

447
00:22:41,760 --> 00:22:45,000
In other words, a rest day, I 
would drop the carbs off and 

448
00:22:45,000 --> 00:22:47,280
that's called carb timing for 
anybody that's in. 

449
00:22:47,280 --> 00:22:49,240
And just to back up what Justin 
and I are saying with a quick 

450
00:22:49,240 --> 00:22:52,960
study that we pulled for the 
episode of 2020, a 2018 study in

451
00:22:52,960 --> 00:22:55,240
sports medicine sounds legit to 
me. 

452
00:22:55,240 --> 00:22:59,440
I just showed that protein 
intake consistency, consistency 

453
00:22:59,680 --> 00:23:01,840
matters more than workout day 
timing. 

454
00:23:01,840 --> 00:23:07,000
Subjects who maintained .7 to 1g
per pound of body weight daily 

455
00:23:07,000 --> 00:23:10,440
was exactly what we said, 
including on rest days gain 

456
00:23:10,440 --> 00:23:13,440
significantly more lean mass 
than and those who vary their 

457
00:23:13,440 --> 00:23:14,960
intake. 
So the the proof is in the 

458
00:23:14,960 --> 00:23:17,280
pudding there. 
Anecdotally for both Justin and 

459
00:23:17,280 --> 00:23:19,400
I and for this study from sports
medicine. 

460
00:23:19,400 --> 00:23:22,360
So keep your protein consistent 
seven days a week, and maybe 

461
00:23:22,360 --> 00:23:24,760
alter your carbs, assuming 
you're trying to do a little 

462
00:23:24,760 --> 00:23:26,760
recomb, losing body fat, 
whatever carb. 

463
00:23:26,760 --> 00:23:28,960
Cycling's fun too. 
It's kind of like an exciting 

464
00:23:28,960 --> 00:23:31,640
journey of like, well, I'm going
to up my carbs on leg day, lower

465
00:23:31,640 --> 00:23:34,880
it on like my arm day. 
And I don't know, that's where I

466
00:23:34,880 --> 00:23:37,800
get excited about this stuff, 
making it more personal and 

467
00:23:37,800 --> 00:23:40,520
more, you know, unique to 
yourself and what works and what

468
00:23:40,520 --> 00:23:43,440
doesn't for you as we all try 
and do this journey called life 

469
00:23:43,440 --> 00:23:45,400
together, Jess. 
It's like an experiment. 

470
00:23:45,400 --> 00:23:46,600
I like to run. 
But you know, it's interesting 

471
00:23:46,600 --> 00:23:51,040
even because you said that. 
I used to think, yeah, leg day 

472
00:23:51,040 --> 00:23:56,120
is a high carb day because leg 
day feels harder and it's harder

473
00:23:56,120 --> 00:23:58,880
on your central nervous system. 
But what's interesting is when I

474
00:23:58,880 --> 00:24:03,600
look at my exercise track or my 
whoop, the total calories burned

475
00:24:03,760 --> 00:24:08,080
in a leg workout versus say like
an upper body strength workout 

476
00:24:08,400 --> 00:24:11,560
is negligible. 
Like it's not that different. 

477
00:24:11,560 --> 00:24:15,800
I do you're an anomaly because 
that's that does not no, I will 

478
00:24:15,800 --> 00:24:20,720
show you mine and I'm like 400 
calories higher on leg days and 

479
00:24:20,720 --> 00:24:22,080
a little bit higher on back 
days. 

480
00:24:22,360 --> 00:24:25,920
But I do think that's just 
workout style and the fact that 

481
00:24:25,920 --> 00:24:29,800
you have very intense interval 
training styles that would make 

482
00:24:29,800 --> 00:24:33,280
me shudder in fear. 
Yeah, well, I mean, I guess the 

483
00:24:33,280 --> 00:24:35,960
point I was driving towards is 
like, I found that the days that

484
00:24:35,960 --> 00:24:39,160
I burn the most calories both 
within the workout and around 

485
00:24:39,160 --> 00:24:41,440
the clock is my higher cardio 
days. 

486
00:24:41,440 --> 00:24:43,680
Oh yeah. 
So I kind of switched my when I 

487
00:24:43,680 --> 00:24:46,480
carb cycle like I'm actually 
doing right now, I actually have

488
00:24:46,480 --> 00:24:49,600
my hike, my higher because I 
don't have like a true high high

489
00:24:49,600 --> 00:24:51,160
carb day. 
I don't have 400 grams a day, 

490
00:24:51,640 --> 00:24:54,200
but I eat more carbs when I like
run more. 

491
00:24:54,280 --> 00:24:57,720
Like if I do like a, you know, a
30 minute jog followed by 15 

492
00:24:57,720 --> 00:24:59,520
minutes of a fart lick or 
sprints or something. 

493
00:24:59,520 --> 00:25:02,160
But to each his own. 
And back to the the principal 

494
00:25:02,160 --> 00:25:04,120
question here, keep your protein
consistent. 

495
00:25:04,360 --> 00:25:06,720
Anyone listening and and mess 
around maybe with your 

496
00:25:06,720 --> 00:25:08,680
experiment with your carbs and 
fat. 

497
00:25:09,000 --> 00:25:10,480
I would leave fats consistent 
too. 

498
00:25:10,480 --> 00:25:13,040
I would too for non hormonal 
purposes. 

499
00:25:13,120 --> 00:25:15,520
Everything, yeah. 
Yeah, for sure. 

500
00:25:16,120 --> 00:25:21,080
OK, this is good. 
Ryan S from Phoenix, AZ. 

501
00:25:21,560 --> 00:25:23,640
He wants to look good naked. 
So here's his question. 

502
00:25:23,880 --> 00:25:27,920
I'm tired of looking like I lift
with a shirt on but not with one

503
00:25:27,920 --> 00:25:29,880
off. 
What's the missing piece, guys? 

504
00:25:29,880 --> 00:25:32,960
Diet, cardio, specific 
exercises? 

505
00:25:33,240 --> 00:25:37,080
Why can I move weight but still 
look soft? 

506
00:25:37,200 --> 00:25:40,280
I'd love to I'd love to get more
information from this guy. 

507
00:25:41,520 --> 00:25:44,640
It's hard to it's hard to 
answer, but essentially Justin, 

508
00:25:44,920 --> 00:25:46,720
maybe I'm you're going to keep 
going first all up. 

509
00:25:46,720 --> 00:25:54,040
So by the way, what to do about 
lifting consistently but not 

510
00:25:54,240 --> 00:25:57,680
looking like you lift when 
you're naked? 

511
00:25:57,680 --> 00:26:01,480
In other words, the in my, in my
opinion, the body fat percentage

512
00:26:01,480 --> 00:26:03,040
is probably a little too 
elevated. 

513
00:26:03,120 --> 00:26:04,800
I don't know. 
But what do you think, man? 

514
00:26:05,200 --> 00:26:08,200
I wish my answer could be one 
thing and like I can, we could 

515
00:26:08,200 --> 00:26:10,240
be like, you know, Orion here, 
this you're going to look great 

516
00:26:10,240 --> 00:26:13,000
naked, buddy. 
But I think it's a mold. 

517
00:26:13,000 --> 00:26:14,200
There's a couple of things, 
honestly. 

518
00:26:14,200 --> 00:26:16,080
Like first and foremost, I want 
to know what Orion's workouts 

519
00:26:16,080 --> 00:26:20,160
look like and what the split is.
But assuming Ryan is in the gym 

520
00:26:20,160 --> 00:26:22,720
three to five days a week and he
has a relatively good split in 

521
00:26:22,720 --> 00:26:25,440
place, sounds like he already 
looks like he's lifting, which 

522
00:26:25,440 --> 00:26:26,400
is great. 
Good for you, Ryan. 

523
00:26:26,400 --> 00:26:29,960
And I know coming from somebody 
whose brain is probably hooked 

524
00:26:29,960 --> 00:26:32,640
up similarly to Ryan's, is that 
we are our own worst critics. 

525
00:26:32,640 --> 00:26:34,360
And I'm sure you look a lot 
better than you're giving 

526
00:26:34,360 --> 00:26:38,000
yourself credit for. 
But when it comes to I'm like 

527
00:26:38,000 --> 00:26:40,160
you look, I feel like I look 
great with this T-shirt on. 

528
00:26:40,160 --> 00:26:42,240
Like my shoulders look rounded. 
My arms look a little tight. 

529
00:26:42,240 --> 00:26:45,040
But like, as soon as it comes 
off, I want to run to the other.

530
00:26:45,240 --> 00:26:49,760
I just want to get the away. 
My first and immediate go to is 

531
00:26:49,800 --> 00:26:53,080
always going to be diet, man. 
I always going to be diet. 

532
00:26:53,080 --> 00:26:55,720
You can have the best training 
split in the world. 

533
00:26:55,720 --> 00:26:59,480
You can be out training Rocky. 
You can look better than Jay 

534
00:26:59,480 --> 00:27:02,000
Cutler did back in his prime. 
You can do anything that you 

535
00:27:02,000 --> 00:27:04,600
want. 
But if you're going home and not

536
00:27:04,800 --> 00:27:08,120
treating your body the same way 
you just treated in the gym by a

537
00:27:08,120 --> 00:27:11,640
shit diet you, you're going to 
never be where you want to be. 

538
00:27:11,640 --> 00:27:15,040
And I'm speaking to Ryan, but 
I'm also speaking to myself 

539
00:27:15,040 --> 00:27:18,280
because I feel like it's so like
I love the gym. 

540
00:27:18,280 --> 00:27:20,320
I love going to the gym. 
I love beating myself up in 

541
00:27:20,320 --> 00:27:22,800
there and having a great time 
and I feel accomplished. 

542
00:27:22,800 --> 00:27:24,600
I feel great. 
I feel mentally just everything 

543
00:27:24,600 --> 00:27:27,160
about it is awesome. 
But if I come home and I eat a 

544
00:27:27,160 --> 00:27:30,240
caramel ice cream cake instead 
of a protein shake and just 

545
00:27:30,240 --> 00:27:33,400
start drinking my problems the 
way like I'm never going to look

546
00:27:33,640 --> 00:27:36,320
the way that I have in my brain 
that I'm going to look because 

547
00:27:36,320 --> 00:27:39,280
of the workout that I just did. 
To sum all this up in a short 

548
00:27:39,280 --> 00:27:42,000
answer, look at your diet 
because I guarantee you, Ryan, 

549
00:27:42,280 --> 00:27:45,520
you are a human being like Jesse
and myself, and there are areas 

550
00:27:45,520 --> 00:27:47,440
that you can easily clean up a 
little bit. 

551
00:27:47,960 --> 00:27:50,960
But I think what we need to keep
in mind with all this stuff is 

552
00:27:50,960 --> 00:27:53,520
making changes to diet, like be 
calculated with it. 

553
00:27:53,520 --> 00:27:56,360
Unfortunately, if you're not a 
calculated person right now, I 

554
00:27:56,360 --> 00:27:58,800
would change that habit in and 
of itself because that is going 

555
00:27:58,800 --> 00:28:01,080
to help you track this and get 
you to where you want to be. 

556
00:28:01,640 --> 00:28:04,200
But easily looking at the diet, 
doing some math, you're like, 

557
00:28:04,200 --> 00:28:05,960
all right, what areas is it 
before bed? 

558
00:28:06,160 --> 00:28:08,840
Am I eating a fuck ton of snacks
before bed because I'm hungry? 

559
00:28:09,040 --> 00:28:11,400
Or am I not eating a breakfast 
during the day and then at 

560
00:28:11,400 --> 00:28:12,840
lunchtime I just want to eat 
anything? 

561
00:28:12,840 --> 00:28:16,000
Insight like look at those types
of scenarios. 

562
00:28:16,080 --> 00:28:17,920
Take yourself through your day 
from morning to night. 

563
00:28:18,320 --> 00:28:20,080
I don't just do one day and do 
what? 

564
00:28:20,080 --> 00:28:21,200
What does a weekend look like 
too? 

565
00:28:21,200 --> 00:28:23,680
Because if you're training great
and eating great five days out 

566
00:28:23,680 --> 00:28:25,800
of the week, but then the 
weekend comes and you're like 

567
00:28:26,160 --> 00:28:29,720
weekend warrior mode, let's go 
baby, and you're crushing a 30 

568
00:28:29,720 --> 00:28:32,760
pack and eating nothing but shit
Monday morning, you're going to 

569
00:28:32,760 --> 00:28:34,760
look just like you did the week 
before when you weren't happy. 

570
00:28:34,880 --> 00:28:39,040
We need to hold ourselves more 
accountable here, I think, and 

571
00:28:39,040 --> 00:28:41,600
really do the things that you 
know you don't want to do 

572
00:28:41,600 --> 00:28:43,400
because those are usually the 
things that are going to get you

573
00:28:43,400 --> 00:28:45,920
where you want to go quicker. 
In fear of not repeating 

574
00:28:45,920 --> 00:28:47,680
anything you already said, I 
guess I'll just add on to it 

575
00:28:47,680 --> 00:28:49,040
because I agree with everything 
you said. 

576
00:28:49,560 --> 00:28:53,080
We've got a body fat percentage 
situation here that that's my 

577
00:28:53,080 --> 00:28:55,280
assumption. 
You cannot out train a bad diet.

578
00:28:55,880 --> 00:29:00,800
But I think we we all know that.
Quick anecdote when I'm 195, 

579
00:29:00,800 --> 00:29:02,720
which wasn't that long ago, it 
was like 3 months ago. 

580
00:29:02,920 --> 00:29:06,600
If I take my shirt off, I don't 
look ripped up, cut up, 

581
00:29:06,600 --> 00:29:08,160
muscular, jacked, whatever you 
want to say. 

582
00:29:09,200 --> 00:29:12,880
And the interesting thing is 
when I lose 10 lbs, lose pounds,

583
00:29:13,200 --> 00:29:15,440
I look bigger and I look more 
muscular. 

584
00:29:15,560 --> 00:29:19,080
And right now I'm 184 because I 
know I just did a cut for going 

585
00:29:19,080 --> 00:29:20,480
to Florida. 
I'm going to maintain this since

586
00:29:20,480 --> 00:29:24,320
Memorial Day and on right. 
And I just look stronger, 

587
00:29:24,320 --> 00:29:27,080
leaner, better with my shirt up,
better naked when I have lower 

588
00:29:27,080 --> 00:29:30,040
body fat. 
And and I think guys got to 

589
00:29:30,200 --> 00:29:34,320
hover around 12 to 14% if you're
not like a stage competitor. 

590
00:29:34,360 --> 00:29:37,720
Yeah, I would even say a little 
bit lower, like if like 1112% to

591
00:29:37,720 --> 00:29:39,760
get that like lean I work 
outlook. 

592
00:29:40,040 --> 00:29:42,560
And unfortunately or not, I 
would say this, I'm just pulling

593
00:29:42,560 --> 00:29:43,760
statistics out of my you know 
what? 

594
00:29:43,760 --> 00:29:47,440
But most people who work out 
regularly and just focus on the 

595
00:29:47,440 --> 00:29:49,280
strength training and don't do 
enough cardio and they don't pay

596
00:29:49,280 --> 00:29:52,520
attention to the diet are 
probably like 18, nineteen, 20%.

597
00:29:53,040 --> 00:29:56,360
And then and that's why you 
could put on your little fitted 

598
00:29:56,360 --> 00:29:59,160
shirt and you can have some 
muscles popping out of your 

599
00:29:59,160 --> 00:30:02,400
sleeves, but you know, deep down
you pop that shirt up and you 

600
00:30:02,400 --> 00:30:03,720
don't look like you work out 
anymore, right? 

601
00:30:04,080 --> 00:30:06,960
And, and unfortunately, and this
just sucks. 

602
00:30:06,960 --> 00:30:08,400
This is the shit we got to deal 
with. 

603
00:30:09,160 --> 00:30:13,280
The hardest part is not showing 
up to the gym for 60 minutes 

604
00:30:13,560 --> 00:30:15,560
five times a week and working 
hard. 

605
00:30:15,800 --> 00:30:22,240
The hard part is 24/7 365 die on
Indian nutrition and hitting 

606
00:30:22,240 --> 00:30:25,720
those annoying ass cardio 
sessions and like it or not, 

607
00:30:25,720 --> 00:30:29,160
anyone it's the nutrition in the
cardio is going to that's what's

608
00:30:29,160 --> 00:30:31,560
going to make Ryan here start to
kind of lean out and look like 

609
00:30:31,560 --> 00:30:34,600
he trains. 
So just to throw some practical 

610
00:30:34,600 --> 00:30:36,840
steps on it. 
If this guy Ryan, if he's not 

611
00:30:36,840 --> 00:30:40,720
doing cardio, you got to and if 
you are look at the intensity 

612
00:30:40,960 --> 00:30:43,000
and a good little rule of thumb 
I always like to throw out. 

613
00:30:43,040 --> 00:30:47,080
If you're looking at cardio pie 
graph 80% of your time, your 

614
00:30:47,080 --> 00:30:49,880
investment in cardio and I I 
recommend no less than 90 

615
00:30:49,880 --> 00:30:54,080
minutes a week, 80% of your time
is got to be in zone 2 steady 

616
00:30:54,080 --> 00:30:57,560
state for those benefits for 
both longevity and ready for 

617
00:30:57,560 --> 00:31:00,200
this fat lipidosis I. 
Think that's a word I. 

618
00:31:00,520 --> 00:31:02,360
Think that's a word? 
Got nothing on you? 

619
00:31:03,800 --> 00:31:05,960
So anyway, fat metabolism, 
right? 

620
00:31:05,960 --> 00:31:08,720
And then the other 20%, you got 
to be doing some high intensity 

621
00:31:08,720 --> 00:31:10,520
stuff. 
You just have to, you have to 

622
00:31:10,520 --> 00:31:13,800
get your heart rate up in that 
zone 455010 minutes a week, 15 

623
00:31:13,800 --> 00:31:16,200
minutes a week. 
So you do that, you dial in your

624
00:31:16,200 --> 00:31:18,000
nutrition. 
Hey, watch this, watch this 

625
00:31:18,000 --> 00:31:20,720
segment. 
Keep your protein consistent 

626
00:31:20,880 --> 00:31:23,480
every single day, right? 
That's what he's going to need. 

627
00:31:23,480 --> 00:31:26,040
So I, I think this is a body fat
percentage thing for him. 

628
00:31:26,240 --> 00:31:28,960
He did not mention cardio 
nutrition once in his question. 

629
00:31:28,960 --> 00:31:31,360
So Ryan, if you're listening, 
man, dial that other things in, 

630
00:31:31,360 --> 00:31:33,600
come back to us, reach out, and 
then we'll see how you're doing.

631
00:31:34,240 --> 00:31:37,240
Boom and just to add fuel to 
your fire here, the 

632
00:31:37,480 --> 00:31:40,440
recommendation on adding in hit.
If that's something that's 

633
00:31:40,440 --> 00:31:42,360
currently not been in market in 
market. 

634
00:31:42,400 --> 00:31:44,720
Sorry, I'm coming off of work 
and still have my work brain. 

635
00:31:45,760 --> 00:31:51,400
Oh geez, I don't if anyone has 
ever heard me ramble before, I 

636
00:31:51,400 --> 00:31:54,000
don't. 
I had I had arm surgery in 

637
00:31:54,000 --> 00:31:55,960
October, November last year. 
I blew out my bicep. 

638
00:31:56,800 --> 00:31:59,080
So my training looked a lot 
differently for, you know, two 

639
00:31:59,080 --> 00:32:02,960
months post. 
So come end of January, early 

640
00:32:02,960 --> 00:32:05,560
February, when I was allowed to 
get back into the gym, my 

641
00:32:05,560 --> 00:32:06,480
training looked differently 
though. 

642
00:32:06,480 --> 00:32:07,960
But I wanted to continue to 
challenge myself. 

643
00:32:07,960 --> 00:32:09,880
And one of the things that I 
knew I needed to do more of was 

644
00:32:09,880 --> 00:32:12,040
cardio. 
So my cardio routine has 

645
00:32:12,040 --> 00:32:16,040
completely revamped itself. 
My VO2 match is still shit, but 

646
00:32:16,040 --> 00:32:18,160
it's up six points from where it
was three months ago. 

647
00:32:18,160 --> 00:32:19,280
What? 
Do you got? 

648
00:32:19,560 --> 00:32:21,720
What is it? 
I don't want to no, I'm only, 

649
00:32:22,120 --> 00:32:25,480
I'm only at 41, so I got a lot 
of work to do. 

650
00:32:25,480 --> 00:32:30,240
But yeah, so I will say and, and
adding in the hit has been, it's

651
00:32:30,240 --> 00:32:32,840
been fun, man. 
It's been really fun. 

652
00:32:33,200 --> 00:32:35,280
Like it's hard as shit and I 
feel like I'm going to die every

653
00:32:35,280 --> 00:32:37,360
time, but I don't know. 
I like almost meeting Jesus 

654
00:32:37,360 --> 00:32:40,240
multiple times a week and then 
kind of walking away from it 

655
00:32:40,240 --> 00:32:42,640
feeling like I won. 
I think challenge yourself with 

656
00:32:42,640 --> 00:32:44,400
that man. 
Like we don't have to recreate 

657
00:32:44,400 --> 00:32:45,960
the wheel in order to see the 
results. 

658
00:32:46,040 --> 00:32:48,600
I would say add in something 
new, track it, make it 

659
00:32:48,600 --> 00:32:51,680
measurable, and let's revisit. 
None of this is set and forget 

660
00:32:51,680 --> 00:32:52,880
it as we know. 
So I'll shut up now. 

661
00:32:53,120 --> 00:32:54,720
I love it and it sounds like 
when you started. 

662
00:32:54,720 --> 00:32:58,440
Focusing on cardio, you didn't 
do any like you know baseball 

663
00:32:58,640 --> 00:33:01,200
like sprinting type drills where
like, hey, let's run the first 

664
00:33:01,200 --> 00:33:04,080
base and second base and get 
your body acclimated the next 

665
00:33:04,360 --> 00:33:06,000
the next round of the. 
Block is going to be base 

666
00:33:06,000 --> 00:33:07,600
running. 
I'm really going to running. 

667
00:33:08,800 --> 00:33:10,240
What's that? 
What's that dude doing? 

668
00:33:10,240 --> 00:33:11,600
Over there, he looks really 
serious. 

669
00:33:11,600 --> 00:33:14,680
He's really slow. 
He's trying hard alone at a 

670
00:33:14,680 --> 00:33:16,880
baseball field. 
At 5:00 PM, just sprinting the 

671
00:33:16,880 --> 00:33:18,560
bases. 
Look at it now, Dad. 

672
00:33:19,160 --> 00:33:23,200
Go ahead, do that. 
Next one, Question 4, this one 

673
00:33:23,200 --> 00:33:24,880
moving into the world of 
supplements. 

674
00:33:24,880 --> 00:33:31,640
So Chris B crispy crispy from 
crispy here from Minneapolis, MN

675
00:33:31,960 --> 00:33:36,400
says and I quote everyone's 
taking magnesium, vitamin D, 

676
00:33:36,600 --> 00:33:40,280
Omega threes and creatine that 
that's pretty good stack for me.

677
00:33:40,600 --> 00:33:42,960
I'm drowning in pills. 
So don't be dramatic. 

678
00:33:43,200 --> 00:33:46,720
If if you could only take 3 
supplements for the rest of your

679
00:33:46,720 --> 00:33:50,240
life, what would they be? 
I, I He answered this. 

680
00:33:50,240 --> 00:33:54,320
Question already pretty close 
so. 

681
00:33:54,640 --> 00:33:56,920
Yeah. 
Chris B for many, you're not 

682
00:33:56,920 --> 00:33:58,720
wrong man. 
And I think there's a reason 

683
00:33:58,720 --> 00:34:01,120
behind it too. 
Like if you are somebody who 

684
00:34:01,120 --> 00:34:04,800
hates supplements, then I 
challenge yourself, get your RDA

685
00:34:04,800 --> 00:34:07,960
or these these supplements, 
vitamins and minerals from your 

686
00:34:07,960 --> 00:34:11,239
food sources if you can, which 
agreed, I don't know anybody 

687
00:34:11,239 --> 00:34:14,920
who's able to do that, but if 
you are, kudos to you. 

688
00:34:14,960 --> 00:34:17,000
Supplements have exist for a 
reason, man. 

689
00:34:17,080 --> 00:34:20,040
Obviously, we shouldn't just be 
taking any and all supplements 

690
00:34:20,040 --> 00:34:22,320
because we saw an ad for it on 
Instagram. 

691
00:34:23,199 --> 00:34:25,880
But when you're talking about 
the most clinically studied, 

692
00:34:25,880 --> 00:34:28,159
well, creatine being the most 
clinically studied supplement, 

693
00:34:29,040 --> 00:34:30,480
everyone's taking that for a 
reason. 

694
00:34:30,800 --> 00:34:35,120
Magnesium, nothing but benefits 
from cognitive to physical to 

695
00:34:35,120 --> 00:34:37,159
digestion. 
People are taking it for a 

696
00:34:37,159 --> 00:34:40,840
reason. 
Vitamin D, testosterone, I 

697
00:34:40,880 --> 00:34:43,360
literally can stop there. 
But it goes a lot deeper than 

698
00:34:43,360 --> 00:34:45,800
that for vitamin D. 
And then same for, you know, 

699
00:34:45,800 --> 00:34:47,600
Omega threes. 
You've heard Jess and I talked 

700
00:34:47,639 --> 00:34:51,040
many times about fish oils being
a staple in every single person 

701
00:34:51,040 --> 00:34:55,199
supplement cabinet. 
So I think my answer here is 

702
00:34:55,199 --> 00:34:58,320
going to be a little bit 2 fold.
One, yes, there are supplements 

703
00:34:58,320 --> 00:34:59,720
that IA 100% think you should 
take. 

704
00:34:59,960 --> 00:35:02,920
If I was going to list 3, three 
out of them are right here. 

705
00:35:02,920 --> 00:35:08,440
We got creatine, we got omegas 
and we have magnesium slash 

706
00:35:08,440 --> 00:35:11,720
vitamin DI will use magnesium in
my argument here and say 

707
00:35:11,720 --> 00:35:14,840
magnesium, Omega threes and 
creatine would be the three that

708
00:35:14,880 --> 00:35:16,360
I would recommend. 
I agree. 

709
00:35:16,360 --> 00:35:17,400
I think he's. 
I think he's. 

710
00:35:17,400 --> 00:35:20,680
There, I think he's there. 
So agreed with with you there. 

711
00:35:20,680 --> 00:35:22,920
Just creatine monohydrate. 
It's the most studied supplement

712
00:35:22,920 --> 00:35:24,600
in the world. 
The benefits are beyond just 

713
00:35:24,600 --> 00:35:26,080
physical. 
There's nootropics, there's 

714
00:35:26,080 --> 00:35:28,080
mental benefits. 
It's super cost effective. 

715
00:35:28,400 --> 00:35:31,240
Anyone listening, don't buy 
don't buy shit that creatine 

716
00:35:31,240 --> 00:35:33,560
plus like creatine with all this
other nonsense, you don't need 

717
00:35:33,560 --> 00:35:36,080
the bells and whistles. 
Creatine 100%. 

718
00:35:36,080 --> 00:35:38,160
I've taken it straight. 
I never cycle it. 

719
00:35:38,160 --> 00:35:39,880
I've never stopped. 
I'm just going to keep taking 

720
00:35:39,880 --> 00:35:42,720
creatine. 
So creatine's one Omega threes. 

721
00:35:42,720 --> 00:35:47,160
I'm with you. 
You can get, you can get the EPA

722
00:35:47,160 --> 00:35:50,000
DHA benefit from from food. 
But look, I'm not I'm not eating

723
00:35:50,000 --> 00:35:52,240
salmon and grouper every single 
day. 

724
00:35:52,240 --> 00:35:54,280
Sardines all day. 
Yeah, well, it's. 

725
00:35:54,280 --> 00:35:55,360
Not practical. 
And then you. 

726
00:35:55,360 --> 00:35:57,480
Know unless you're like really 
paying attention to where you 

727
00:35:57,480 --> 00:36:00,000
source your fish from and and 
paying more for it. 

728
00:36:00,000 --> 00:36:02,440
You could catch some of the 
downsides of eating too much 

729
00:36:02,440 --> 00:36:05,160
fish, like some of the some of 
the metals and things like that 

730
00:36:05,160 --> 00:36:07,800
Mercury, but I'll shut up Omega 
threes. 

731
00:36:07,800 --> 00:36:10,000
I'm with you on that. 
Here's what here's where we 

732
00:36:10,760 --> 00:36:14,520
diverge while I also if this 
said, if he said, give me your 

733
00:36:14,520 --> 00:36:16,400
top five. 
Magnesium and vitamin D are in 

734
00:36:16,400 --> 00:36:21,760
there, but because of because of
my life and how busy it is. 

735
00:36:22,200 --> 00:36:27,280
Protein as a supplement in the 
form of both whey protein powder

736
00:36:27,840 --> 00:36:32,040
and protein bars. 
If you can get a pure bar that's

737
00:36:32,240 --> 00:36:35,880
healthy, it doesn't have junk in
it and that's just for hitting 

738
00:36:35,880 --> 00:36:38,200
my daily protein goals. 
It's really hard for me to get 

739
00:36:38,200 --> 00:36:40,920
200 grams of protein from food 
that I cook. 

740
00:36:40,920 --> 00:36:43,520
It's just a pain in the ass. 
So my third one would be 

741
00:36:44,080 --> 00:36:46,680
protein. 
I think with vitamin D hands 

742
00:36:46,680 --> 00:36:50,480
down, man, like so beneficial, 
but depending on where you live,

743
00:36:50,480 --> 00:36:52,440
like if you're in the Pacific 
Northwest, it's harder for you 

744
00:36:52,440 --> 00:36:54,960
to get the sunlight that you 
need, but you probably can get a

745
00:36:54,960 --> 00:36:58,600
healthy copious amounts of 
vitamin D just from the sun 

746
00:36:58,800 --> 00:37:01,360
actually for your body to react 
and create its own. 

747
00:37:01,640 --> 00:37:05,120
So I would look there and the 
magnesium piece, I wish this was

748
00:37:05,120 --> 00:37:08,400
a Mount Rushmore question, but 
it's three but two magnesium. 

749
00:37:08,400 --> 00:37:10,760
My wife is the one that turned 
me on to this. 

750
00:37:10,960 --> 00:37:14,960
We both take magnesium every 
night before bed and the quality

751
00:37:14,960 --> 00:37:18,000
of our sleep has skyrocketed 
through the roof. 

752
00:37:18,000 --> 00:37:19,720
And then I just feel better 
every day. 

753
00:37:20,040 --> 00:37:25,080
But in summary, creatine, Omega 
threes and protein would be my 

754
00:37:25,120 --> 00:37:26,680
with my three. 
But this dude's close. 

755
00:37:26,680 --> 00:37:28,800
Good job crispy. 
All right guys, real quick on 

756
00:37:28,800 --> 00:37:31,400
this episode, 1 of the listeners
asked about my top three 

757
00:37:31,400 --> 00:37:33,280
supplements and I mentioned 
protein. 

758
00:37:33,280 --> 00:37:35,960
Protein is my #1 supplement. 
It is my go to. 

759
00:37:35,960 --> 00:37:38,000
I'm a busy guy. 
I have fitness goals. 

760
00:37:38,160 --> 00:37:41,200
I have to eat real good quality 
food and I have to hit my 

761
00:37:41,200 --> 00:37:44,880
protein goals, which is why I 
use purest protein products. 

762
00:37:44,880 --> 00:37:47,400
They have their whey protein 
powders which are amazing, but 

763
00:37:47,400 --> 00:37:50,880
they just launched their brand 
new high protein bars and guys, 

764
00:37:50,880 --> 00:37:53,840
these are the best protein bars 
I have ever had. 

765
00:37:53,840 --> 00:37:56,960
Not only are they absolutely 
delicious, but there's nothing 

766
00:37:56,960 --> 00:38:01,880
but clean quality ingredients, 
no junk, no artificial 

767
00:38:01,880 --> 00:38:05,160
ingredients, and I can feel good
about what I'm putting in my 

768
00:38:05,160 --> 00:38:08,560
body and not just my body. 
These bars are so good and so 

769
00:38:08,560 --> 00:38:11,920
pure that I actually give them 
to my kids and my kids love them

770
00:38:12,280 --> 00:38:14,120
too. 
They are incredible and I can't 

771
00:38:14,120 --> 00:38:17,120
recommend them anymore. 
If you are constantly on the go 

772
00:38:17,120 --> 00:38:20,680
and trying to get your protein 
goals, you have to try Purest 

773
00:38:20,680 --> 00:38:22,080
High Protein Bars. 
So you can go to 

774
00:38:22,080 --> 00:38:24,920
purestnutrition.com. 
Again, that's Purest 

775
00:38:24,920 --> 00:38:27,680
nutrition.com. 
Follow the link in this episode 

776
00:38:27,680 --> 00:38:31,040
description, click through and 
you can get your protein bars at

777
00:38:31,040 --> 00:38:32,680
a great value. 
So again, that's Purest 

778
00:38:32,680 --> 00:38:35,040
nutrition.com. 
You won't regret it. 

779
00:38:36,240 --> 00:38:38,640
All right, we mentioned 
mindfulness earlier. 

780
00:38:38,640 --> 00:38:41,280
Question 5 here has to do with 
meditation and breath work. 

781
00:38:41,280 --> 00:38:46,360
So Jason P out of Charlotte, NC 
says quote, I know I should 

782
00:38:46,360 --> 00:38:49,720
meditate or do breath work or 
whatever, but every time I sit 

783
00:38:49,720 --> 00:38:52,720
down to try, my plane just 
screams at me about my To Do 

784
00:38:52,720 --> 00:38:57,160
List who can't relate? 
Is this something you actually 

785
00:38:57,160 --> 00:39:00,880
do or just something you say you
should do? 

786
00:39:01,160 --> 00:39:05,080
He's asking us directly sort of 
pseudo call out here, a little 

787
00:39:05,080 --> 00:39:06,480
bit of a call out which we need 
every now. 

788
00:39:06,480 --> 00:39:07,800
And then I appreciate it. 
Yeah. 

789
00:39:07,840 --> 00:39:11,600
P Justin Do. 
Do you meditate or do breath 

790
00:39:11,600 --> 00:39:12,320
work? 
I do. 

791
00:39:12,440 --> 00:39:14,680
I do so. 
Breath work and meditation is 

792
00:39:14,680 --> 00:39:17,800
one of those things that I've 
learned I've noticed more when 

793
00:39:17,800 --> 00:39:20,560
I'm not doing it, like if I fall
out of it for, you know, 

794
00:39:20,600 --> 00:39:23,160
schedule, work, whatever. 
And like I don't, it's not at 

795
00:39:23,160 --> 00:39:26,440
forefront of my mind. 
That's when I notice I'm more 

796
00:39:26,440 --> 00:39:30,480
dysregulated or I am unable to, 
you know, react the way that I 

797
00:39:30,480 --> 00:39:32,720
want to a high pressure 
situation or whatever it may be.

798
00:39:32,720 --> 00:39:37,280
So could I be better at 100%? 
But I am proud of myself for how

799
00:39:37,280 --> 00:39:40,120
consistent that I have been with
the meditation and the breath 

800
00:39:40,120 --> 00:39:42,600
work just because of the 
benefits. 

801
00:39:42,600 --> 00:39:46,480
So you see your point about I 
feel like I'm talking to myself 

802
00:39:46,480 --> 00:39:49,000
with this and being like my 
brain just won't shut the fuck 

803
00:39:49,000 --> 00:39:50,240
up every time I try and 
meditate. 

804
00:39:50,240 --> 00:39:51,600
And like that's the point 
brother. 

805
00:39:52,000 --> 00:39:55,280
That's it right there, man. 
The goal of meditating is to 

806
00:39:55,280 --> 00:39:58,520
turn that off, is to be able to 
work with yourself and what's 

807
00:39:58,520 --> 00:40:02,760
within you, to learn how to 
quiet the noise, be present, be 

808
00:40:02,760 --> 00:40:06,800
still, and be thankful. 
That part, that last part, I 

809
00:40:06,800 --> 00:40:10,120
think is very important and 
meditation, that is often the 

810
00:40:10,160 --> 00:40:11,560
overlooked. 
Meditating is a lot more than 

811
00:40:11,560 --> 00:40:13,800
just sitting in quiet and 
thinking you're doing something 

812
00:40:13,800 --> 00:40:16,240
good for yourself. 
You need to dig deeper. 

813
00:40:16,240 --> 00:40:20,720
You need to talk with yourself. 
You need to be present and stop.

814
00:40:20,720 --> 00:40:23,320
Don't have an agenda. 
That would be my biggest thing. 

815
00:40:23,320 --> 00:40:26,120
Don't go into it thinking I'm 
going to talk to me myself about

816
00:40:26,120 --> 00:40:27,560
this. 
I'm going to work through this 

817
00:40:27,560 --> 00:40:29,560
problem. 
Like that's not meditating. 

818
00:40:29,560 --> 00:40:32,120
That is forcing something that 
is not going to fit in the box 

819
00:40:32,120 --> 00:40:33,960
you're trying to put it in. 
And then you're going to get 

820
00:40:33,960 --> 00:40:36,440
pissed off, which it sounds like
Jason is, and you're going to 

821
00:40:36,440 --> 00:40:39,240
say it's not working. 
IA 100%. 

822
00:40:39,240 --> 00:40:40,760
He does sound mad. 
He does sound. 

823
00:40:40,760 --> 00:40:43,120
Mad and I feel like I'm getting 
mad because I. 

824
00:40:43,120 --> 00:40:47,040
Know exactly how he feels right 
now, right? 

825
00:40:47,120 --> 00:40:49,280
No, like dude challengers about 
10 minutes bro. 

826
00:40:49,280 --> 00:40:51,640
That's it. 10 minutes work up to
it. 

827
00:40:51,960 --> 00:40:54,120
First couple sessions. 
I would literally don't go into 

828
00:40:54,120 --> 00:40:55,760
it thinking you need to think 
about anything. 

829
00:40:56,000 --> 00:40:58,920
Think about nothing. 
As noise starts coming in and 

830
00:40:58,920 --> 00:41:01,240
you start hearing that To Do 
List calm, all you're going to 

831
00:41:01,240 --> 00:41:03,800
focus on is your breathing. 
You got to learn how to breathe,

832
00:41:03,800 --> 00:41:05,800
man. 
That focusing on your breath 

833
00:41:05,800 --> 00:41:07,960
work. 
Everything comes back to the 

834
00:41:07,960 --> 00:41:09,920
breath. 
That is the only thing that you 

835
00:41:09,920 --> 00:41:12,680
can control, and that is the 
only thing you need to control. 

836
00:41:13,280 --> 00:41:17,080
And I would just challenge you, 
man. 10 seconds in, 12 seconds 

837
00:41:17,080 --> 00:41:18,880
out. 
Like as much as you can. 

838
00:41:19,080 --> 00:41:21,440
Maybe not 1010's, a little 
expensive. 10 seconds, That's a 

839
00:41:21,440 --> 00:41:27,720
long time. 42nd inhale a. 182nd 
exhale now long inhale, but 

840
00:41:27,720 --> 00:41:30,000
longer exhale. 
I'd focus on the longer exhale 

841
00:41:30,120 --> 00:41:32,120
and just be present and be 
still. 

842
00:41:32,240 --> 00:41:36,200
And I would love to get Adm from
you in about a week or two, 

843
00:41:36,200 --> 00:41:38,960
Jason, and see one if this was 
helpful too. 

844
00:41:38,960 --> 00:41:41,080
If you've done it in three, how 
you're feeling since you started

845
00:41:41,080 --> 00:41:44,520
changing some things. 
But with meditation, more is 

846
00:41:44,520 --> 00:41:47,000
less. 
Do not think you need to be a 

847
00:41:47,800 --> 00:41:50,320
Buddhist monk in order to be 
able to have an effective 

848
00:41:50,320 --> 00:41:52,160
meditation session. 
It's a lot. 

849
00:41:52,440 --> 00:41:55,480
It's a lot more of just being 
still and quiet, and you'll be 

850
00:41:55,480 --> 00:41:58,600
surprised what happens. 
Yeah, you mentioned 10 minutes. 

851
00:41:58,600 --> 00:42:00,920
And I don't know if you're 
you're overachiever, good boy. 

852
00:42:00,920 --> 00:42:03,280
You're reading my episode notes 
that I sent you before today 

853
00:42:03,280 --> 00:42:05,560
because there's notes for today.
Yeah. 

854
00:42:05,640 --> 00:42:07,880
Yeah, there's notes in there. 
All right, so here's here's you 

855
00:42:07,880 --> 00:42:09,280
mentioned 10. 
I guess you didn't. 

856
00:42:10,000 --> 00:42:14,560
A 2020 Harvard study found that 
even 10 minutes of daily 

857
00:42:14,560 --> 00:42:18,200
meditation reduced activity in 
the amygdala, which is your 

858
00:42:18,200 --> 00:42:24,400
stress center, by 22%. 
After 8 weeks, we all feel 

859
00:42:24,400 --> 00:42:26,320
stressed. 
And there's this thing that you 

860
00:42:26,320 --> 00:42:32,080
can do 10 minutes a day and it 
feels like counterintuitive to 

861
00:42:32,080 --> 00:42:34,800
do it because you're still. 
And normally when you're you're 

862
00:42:34,800 --> 00:42:37,080
stressed, you're stressed 
because you're so damn active, 

863
00:42:37,080 --> 00:42:39,920
whether that's physically or 
your mind jumping from thing to 

864
00:42:39,920 --> 00:42:41,680
thing and scrolling and 
multitasking. 

865
00:42:42,040 --> 00:42:44,560
And it feels counterintuitive 
and counterproductive, frankly, 

866
00:42:44,560 --> 00:42:46,520
to sit there and stillness for 
10 minutes to breathe. 

867
00:42:46,760 --> 00:42:48,880
But that is the very thing that 
can help us become less 

868
00:42:48,880 --> 00:42:50,120
stressed. 
And that's a fact. 

869
00:42:50,320 --> 00:42:52,280
Now to his question, do I do it?
No. 

870
00:42:52,840 --> 00:42:54,760
And I wish, dude, this is on my 
list. 

871
00:42:54,760 --> 00:42:58,280
Like I always have these 
growths, like plans and ideas 

872
00:42:58,280 --> 00:43:00,160
and goals. 
Like what can I do more of and 

873
00:43:00,160 --> 00:43:01,800
what, what should I do less of? 
Right. 

874
00:43:01,800 --> 00:43:05,760
Like, yeah, more sleep, less 
alcohol, more meditation, less 

875
00:43:05,760 --> 00:43:07,800
social media. 
There's normally things on like 

876
00:43:07,800 --> 00:43:11,280
the opposite ends. 
Meditation is my goal, just like

877
00:43:11,280 --> 00:43:13,200
him, although I'm less angry 
about it. 

878
00:43:13,800 --> 00:43:17,240
I, I really wish I can do it 
more and it's just hard for me 

879
00:43:17,240 --> 00:43:19,560
to kind of get to, but I'm 
getting there. 

880
00:43:19,560 --> 00:43:22,320
And this is just my experience 
so I don't care if anyone agrees

881
00:43:22,320 --> 00:43:25,360
with this or not. 
But like I'm moving towards a 

882
00:43:25,360 --> 00:43:26,920
meditation and mindfulness 
practice. 

883
00:43:26,920 --> 00:43:28,920
I do try to do it. 
I do it when I cold plunge. 

884
00:43:28,920 --> 00:43:31,080
I do it other times. 
But something that I found that 

885
00:43:31,080 --> 00:43:35,160
has like a therapeutic benefit 
to me is reading more because I 

886
00:43:35,200 --> 00:43:37,240
think about meditation and 
mindfulness, what you're doing 

887
00:43:37,240 --> 00:43:40,800
is you're slowing down your 
brain and hopefully focusing on 

888
00:43:41,040 --> 00:43:44,400
one thing or nothing. 
And I found that if I read more,

889
00:43:44,400 --> 00:43:46,840
even if it's 15 minutes a day, 
it really does help to like 

890
00:43:46,840 --> 00:43:48,560
focus me. 
And I feel much more centered 

891
00:43:48,560 --> 00:43:51,200
when I do that. 
And then another thing that I've

892
00:43:51,200 --> 00:43:54,680
started to do as I downloaded 
this, this app, and I don't 

893
00:43:54,680 --> 00:43:56,680
really care if I say it, I have 
nothing to do with this company,

894
00:43:56,680 --> 00:43:59,920
but they're called Com app. 
I'm sure there's other ones like

895
00:43:59,920 --> 00:44:01,520
it. 
But what they have is they have 

896
00:44:01,520 --> 00:44:04,080
these playlists of music that 
I'll listen to while I'm 

897
00:44:04,080 --> 00:44:05,560
working. 
And I don't quite know the 

898
00:44:05,560 --> 00:44:08,760
science, but it's based in 
what's called EMDR. And they'll 

899
00:44:08,760 --> 00:44:11,000
create these songs. 
And then I don't even know if I 

900
00:44:11,000 --> 00:44:13,480
call them songs, but they, they 
feel like it's like musical in 

901
00:44:13,480 --> 00:44:15,760
nature. 
But the way that they, they, the

902
00:44:15,760 --> 00:44:19,040
audio engineers make it is like 
these sounds go back and forth 

903
00:44:19,360 --> 00:44:21,400
through your ears. 
And I found you the way. 

904
00:44:21,440 --> 00:44:24,120
If I'm just working, it doesn't 
take me normally. 

905
00:44:24,120 --> 00:44:26,640
If I have music on, I can't 
focus because I hear words and 

906
00:44:26,640 --> 00:44:28,880
beats and choruses and bridges 
and verses. 

907
00:44:29,280 --> 00:44:32,080
But if I have this stuff on, I'm
working it. 

908
00:44:32,080 --> 00:44:36,120
I just feel calm and scared. 
So I'm starting to do things 

909
00:44:36,120 --> 00:44:39,160
that have like a similar 
adjacent benefit to mindfulness.

910
00:44:39,160 --> 00:44:42,040
But my goal is to get to a place
where I feel comfortable enough 

911
00:44:42,040 --> 00:44:45,600
and I have the space enough to 
just sit for 10 minutes and just

912
00:44:45,600 --> 00:44:47,480
kind of like figure out a 
mindfulness practice. 

913
00:44:47,480 --> 00:44:48,440
And there's different ways to do
it. 

914
00:44:48,440 --> 00:44:49,640
I've heard of like box 
breathing. 

915
00:44:49,800 --> 00:44:52,960
It's not quite, not quite 30 
seconds on the way in like you 

916
00:44:52,960 --> 00:44:58,160
said, but it's like rookies, 4, 
four seconds in, hold for four. 

917
00:44:58,200 --> 00:45:00,080
Yeah, 4 seconds out, hold for 
four. 

918
00:45:00,080 --> 00:45:01,320
Think about like a box going 
around. 

919
00:45:01,320 --> 00:45:03,480
But anyway, Dietrap, I don't do 
it. 

920
00:45:03,680 --> 00:45:05,680
I would love to do it. 
I'm going to try to do it more 

921
00:45:05,680 --> 00:45:07,840
this year and hopefully I get 
some of these benefits like 

922
00:45:07,840 --> 00:45:09,440
stress reduction because it 
sounds amazing. 

923
00:45:10,640 --> 00:45:13,800
A lot of science behind EMDR. 
When I was in a treatment, that 

924
00:45:13,800 --> 00:45:16,160
was a big focus, and I met with 
a lot of therapists and 

925
00:45:16,160 --> 00:45:17,920
specialists that specialized in 
that. 

926
00:45:17,920 --> 00:45:21,360
And there was a lot of the 
bilateral audio stimulation and 

927
00:45:21,360 --> 00:45:23,520
everything and a lot of behind 
it, which was cool. 

928
00:45:23,520 --> 00:45:25,240
So everything you're saying, I'm
like, huh, Yeah, yeah, yeah, 

929
00:45:25,640 --> 00:45:27,200
yeah. 
And apparently they're taking. 

930
00:45:27,200 --> 00:45:29,520
Those same practices that you 
currently see in like a 

931
00:45:29,520 --> 00:45:32,400
therapeutic setting and they're 
making music based on those same

932
00:45:32,400 --> 00:45:33,720
benefits. 
So you don't even have to go to 

933
00:45:33,720 --> 00:45:35,720
a therapist. 
I'm sure it's much more potent 

934
00:45:35,720 --> 00:45:37,840
to go to a therapist, but 
there's playlists out there that

935
00:45:37,840 --> 00:45:40,280
people can like download for 
free and just like listen to the

936
00:45:40,280 --> 00:45:41,520
back man. 
Check it out. 

937
00:45:42,240 --> 00:45:44,040
Keep your cortisol. 
Kind of suppressed throughout 

938
00:45:44,040 --> 00:45:45,880
the day. 
Let's keep moving. 

939
00:45:46,080 --> 00:45:50,600
We're heading to Texas here. 
Mr. Brad M from Austin, TX has a

940
00:45:50,600 --> 00:45:53,920
question about parenting. 
Love these questions, he says, 

941
00:45:53,960 --> 00:45:58,720
asks how honest should I be with
my kids about my past mistakes, 

942
00:45:59,200 --> 00:46:01,720
drinking too much, bad 
relationships, whatever. 

943
00:46:02,200 --> 00:46:06,920
I want them to learn from my 
experience but not lose respect 

944
00:46:06,920 --> 00:46:09,960
for me. 
Good question what do you think,

945
00:46:09,960 --> 00:46:11,520
man? 
Yeah, this one hits. 

946
00:46:11,800 --> 00:46:14,720
It's our. 
Own bro, this is one that I, you

947
00:46:14,720 --> 00:46:18,160
know, I struggled with for a 
long time with my my story and 

948
00:46:18,160 --> 00:46:20,880
my journey and you know where 
I'm at now versus where I was 

949
00:46:20,880 --> 00:46:26,080
almost seven years ago now my 2 
girls are nine and seven and I 

950
00:46:26,320 --> 00:46:29,680
unexpectedly had the 
conversation with my oldest 

951
00:46:29,680 --> 00:46:34,240
about a year ago and. 
Drinking, I say unexpectedly. 

952
00:46:34,240 --> 00:46:37,600
Because I took my oldest 
daughter to the movies with her 

953
00:46:37,600 --> 00:46:42,120
friend and her friend's dad to 
see a movie called Unbreakable 

954
00:46:42,120 --> 00:46:44,960
Boy. 
I'm not sure if anyone saw it. 

955
00:46:45,680 --> 00:46:49,080
It is a good movie, but it was 
one that I wish there were some 

956
00:46:49,080 --> 00:46:53,320
trigger warnings beforehand 
because in the previews, if you 

957
00:46:53,320 --> 00:46:55,840
go on and look at the trailer of
this movie, there's not much 

958
00:46:55,840 --> 00:46:59,120
about drinking at all in this 
whatsoever. 

959
00:46:59,760 --> 00:47:01,320
You know, we're at the movie, 
we're watching it. 

960
00:47:01,400 --> 00:47:04,680
First couple minutes, you know, 
Dad's drinking and hiding it. 

961
00:47:04,800 --> 00:47:07,040
And I'm like, OK, maybe that's 
just like the one scene. 

962
00:47:07,040 --> 00:47:11,080
Then like maybe that's it. 
And then Dad crashes the car 

963
00:47:11,080 --> 00:47:13,120
with the kids in the car because
Dad's drunk. 

964
00:47:13,680 --> 00:47:16,320
Next scene, mom's dumping out 
bottles that she found in the 

965
00:47:16,320 --> 00:47:18,480
kitchen sink and the kids are 
sitting right there watching it 

966
00:47:18,480 --> 00:47:21,040
happen. 
Next scene, daddy goes to rehab.

967
00:47:21,040 --> 00:47:23,440
Next scene, kids are visiting 
daddy at rehab. 

968
00:47:23,800 --> 00:47:25,360
Next thing he's in an A, a 
meeting. 

969
00:47:25,360 --> 00:47:26,960
They're reciting the serenity 
prayer. 

970
00:47:27,240 --> 00:47:31,240
So like as things are happening,
my oldest is one of the most 

971
00:47:31,240 --> 00:47:33,360
emotionally intelligent human 
beings that I've ever met in my 

972
00:47:33,360 --> 00:47:35,840
life. 
She knows what's going on. 

973
00:47:35,840 --> 00:47:38,560
And like she knew from the time 
that daddy before we even saw 

974
00:47:38,560 --> 00:47:39,920
the movie, she knew Daddy 
doesn't drink. 

975
00:47:40,640 --> 00:47:43,080
Daddy, you will never see daddy 
with a drink in his hand. 

976
00:47:43,920 --> 00:47:46,200
And it was because like, I'm 
it's just not something for 

977
00:47:46,200 --> 00:47:47,600
daddy. 
Like daddy tried drinking a 

978
00:47:47,600 --> 00:47:49,880
while ago, but like my body 
doesn't like it. 

979
00:47:50,000 --> 00:47:53,000
So over the years and like 
conversations that she's heard 

980
00:47:53,000 --> 00:47:54,680
of and everything, like she's 
starting to put two and two 

981
00:47:54,680 --> 00:47:57,520
together of like, OK, so that he
used to drink, but now he does 

982
00:47:57,520 --> 00:48:00,040
it, but mommy still does. 
But so like, things are 

983
00:48:00,040 --> 00:48:02,840
happening anyway, as we're 
watching this movie, I see her 

984
00:48:02,840 --> 00:48:05,640
starting to look over at me and 
I'm getting physically upset now

985
00:48:05,640 --> 00:48:09,960
because I am literally reliving 
every single thing that I did. 

986
00:48:10,520 --> 00:48:12,720
And now I'm doing it sitting 
next to my oldest daughter. 

987
00:48:14,560 --> 00:48:18,360
So, you know, she's looking at 
me and like, I'm looking at her.

988
00:48:18,360 --> 00:48:22,040
I'm like, it's, it's, it's OK. 
And then we got to the part 

989
00:48:22,040 --> 00:48:24,440
where they're at the a, a 
meeting and they recite the 

990
00:48:24,440 --> 00:48:26,800
Serenity prayer. 
And at this point, she's kind of

991
00:48:27,320 --> 00:48:28,400
like daddy's upset. 
Now. 

992
00:48:28,400 --> 00:48:31,280
Why is Daddy upset? 
So she looks at me, she grabs my

993
00:48:31,280 --> 00:48:34,320
hand, and then I start reciting 
the Serenity Prayer as they're 

994
00:48:34,320 --> 00:48:38,200
saying in the movie to show her 
like, this is this is something 

995
00:48:38,200 --> 00:48:41,360
Daddy knows. 
And she looks at me and then 

996
00:48:41,360 --> 00:48:44,640
like just hugged me. 
And then, you know, after the 

997
00:48:44,640 --> 00:48:47,760
movie, we left and I was like, 
well, what the hell, man? 

998
00:48:47,760 --> 00:48:49,720
I wasn't ready for that. 
Like I thought, this is going to

999
00:48:49,720 --> 00:48:52,120
be a fun little date night out 
and now I got to have 

1000
00:48:52,120 --> 00:48:54,320
conversations I am not prepped 
for. 

1001
00:48:54,440 --> 00:48:57,440
That took a turn. 
So we get home. 

1002
00:48:57,440 --> 00:49:00,000
And you know, we're getting, 
we're getting ready for bed and 

1003
00:49:00,000 --> 00:49:01,920
everything. 
And I was like, all right, baby 

1004
00:49:02,200 --> 00:49:04,480
laid on me. 
I was like, I, I know you got 

1005
00:49:04,480 --> 00:49:07,640
questions and I, I, I want to 
talk to you like you stall. 

1006
00:49:08,400 --> 00:49:11,880
Like they show some shit, man. 
And there's a PG movie. 

1007
00:49:12,400 --> 00:49:14,800
So I'm like, what's going on? 
So we're laying in bed. 

1008
00:49:14,800 --> 00:49:16,200
And we're talking and. 
Monster. 

1009
00:49:16,200 --> 00:49:18,600
To sum all this up and not a 45 
minute rant, you know, it's sort

1010
00:49:18,600 --> 00:49:20,880
of like with Daddy. 
You know, Daddy used to drink, 

1011
00:49:21,600 --> 00:49:24,200
Daddy drank too much and Daddy 
turned alcohol into something 

1012
00:49:24,200 --> 00:49:27,880
that I thought was helpful for 
me that ended up hurting me and 

1013
00:49:27,880 --> 00:49:29,840
a lot of people close to me. 
And you know, Daddy made a 

1014
00:49:29,840 --> 00:49:33,240
decision seven years ago that he
will not ever drink again. 

1015
00:49:33,440 --> 00:49:35,400
And that's something that Daddy 
needs to, you know, remind 

1016
00:49:35,400 --> 00:49:38,760
himself daily as I'm telling her
this, I'm trying to like, not 

1017
00:49:38,760 --> 00:49:41,120
fuck this kid up to the point 
where she's like, oh, I can 

1018
00:49:41,120 --> 00:49:42,680
never look at alcohol. 
It's so bad. 

1019
00:49:42,680 --> 00:49:48,560
Like, I don't want her to view 
alcohol as if he sees somebody 

1020
00:49:48,560 --> 00:49:50,440
else in the family drinking it 
that they have a problem or 

1021
00:49:50,440 --> 00:49:51,840
like, it's they're a horrible 
person. 

1022
00:49:51,840 --> 00:49:53,160
If you're drinking, like you 
shouldn't drink it. 

1023
00:49:53,160 --> 00:49:55,880
And then like, got to the point 
where as weeks went by after we 

1024
00:49:55,880 --> 00:49:58,200
had our conversation and like, 
I'm gonna go in all the details.

1025
00:49:58,200 --> 00:50:02,840
But she knows when Daddy went to
rehab because for years it was 

1026
00:50:02,840 --> 00:50:05,920
told her that Daddy was away for
a work trip because she was five

1027
00:50:05,920 --> 00:50:07,920
years old at the time, four 
years old at the time. 

1028
00:50:08,120 --> 00:50:10,880
So she literally as we're 
talking, I tell her I was like, 

1029
00:50:10,880 --> 00:50:12,160
dude, what questions do you have
for Daddy? 

1030
00:50:12,840 --> 00:50:16,480
She remembered the video that we
have of me walking up my in laws

1031
00:50:16,480 --> 00:50:20,040
driveway the day that I got out 
and I'm hugging them open arms. 

1032
00:50:20,040 --> 00:50:22,560
And she said, Daddy, you weren't
away for work, were you? 

1033
00:50:22,560 --> 00:50:24,560
Oh boy. 
And I. 

1034
00:50:24,560 --> 00:50:26,480
Said you know what, baby? 
Daddy wasn't away for work. 

1035
00:50:26,520 --> 00:50:30,000
Daddy went away for 30 days in 
order to come back the best 

1036
00:50:30,000 --> 00:50:32,600
version of himself that he could
be for you, your sister and your

1037
00:50:32,600 --> 00:50:35,120
mommy. 
And then she hugged me and said 

1038
00:50:35,120 --> 00:50:40,680
she would never ever even 
questioned me as a dad and I, it

1039
00:50:40,680 --> 00:50:43,080
made my relationship with her a 
lot better and a lot stronger. 

1040
00:50:43,160 --> 00:50:45,640
And it was something that I 
thought would do the opposite 

1041
00:50:45,640 --> 00:50:48,440
back in the day. 
So I might have a different 

1042
00:50:48,440 --> 00:50:50,880
answer to this question than 
than others. 

1043
00:50:50,880 --> 00:50:53,360
I don't think 9 and seven-year 
olds need to hear all the war 

1044
00:50:53,360 --> 00:50:55,040
stories. 
They do not need to know the 

1045
00:50:55,040 --> 00:50:56,880
details. 
They don't need to know the 

1046
00:50:56,880 --> 00:50:58,640
arrests. 
They don't need to know who got 

1047
00:50:58,640 --> 00:50:59,960
hurt. 
They don't need to know 

1048
00:51:00,120 --> 00:51:04,360
specifics. 
But my actions every day from 7 

1049
00:51:04,360 --> 00:51:08,520
years ago, daily to this day 
will speak louder than any story

1050
00:51:08,520 --> 00:51:10,240
that I could tell them. 
Do your fat? 

1051
00:51:10,240 --> 00:51:11,880
Do your kids deserve to know 
your past? 

1052
00:51:12,640 --> 00:51:15,600
Your kids deserve to know what 
got you as a father to where you

1053
00:51:15,600 --> 00:51:17,280
are today. 
The good, the bad, the ugly. 

1054
00:51:17,280 --> 00:51:18,440
Do they need to know the 
details? 

1055
00:51:18,440 --> 00:51:21,440
No, but they need to understand 
that they don't have to make the

1056
00:51:21,440 --> 00:51:25,200
same mistakes that you made and 
that there's another way out and

1057
00:51:25,200 --> 00:51:27,880
that there's another side to 
this shit, man, that not, not 

1058
00:51:27,880 --> 00:51:30,000
many people get to see. 
It's never over. 

1059
00:51:30,000 --> 00:51:33,440
But this is a family disease. 
It's a family disease, man, and 

1060
00:51:33,440 --> 00:51:36,320
we can't act like it's not. 
Yeah, I think a key. 

1061
00:51:36,320 --> 00:51:41,560
Question here is now that that 
movie was the catalyst for you 

1062
00:51:41,560 --> 00:51:47,280
to share some things sooner than
you would have, is she better 

1063
00:51:47,280 --> 00:51:51,040
off for knowing what she. 
Knows now. 

1064
00:51:51,360 --> 00:51:53,160
That's kind of the crux of the 
question. 

1065
00:51:53,160 --> 00:51:58,840
It's like, will, will that 
awareness give her permission to

1066
00:51:58,840 --> 00:52:03,360
make similar mistakes in that, 
well, I love my daddy, I look up

1067
00:52:03,360 --> 00:52:07,680
to him and if he's capable of 
making those decisions, then I 

1068
00:52:07,680 --> 00:52:09,520
am as well. 
And when I do, it's I'm going to

1069
00:52:09,520 --> 00:52:14,360
be understandable by my parents.
Or will she process all of that 

1070
00:52:14,360 --> 00:52:17,200
and be inspired to avoid those 
mistakes? 

1071
00:52:17,280 --> 00:52:20,120
I think that's the crux of this 
question, don't you think? 

1072
00:52:20,120 --> 00:52:21,400
No, I agree. 
I do. 

1073
00:52:21,560 --> 00:52:23,760
And obviously I want to sit here
and say I'd like to think it's 

1074
00:52:23,760 --> 00:52:25,400
going to point her in the 
direction to avoid it. 

1075
00:52:25,520 --> 00:52:29,400
I will tell. 
But that's why this isn't a set 

1076
00:52:29,400 --> 00:52:30,920
it and forget it type of 
conversation. 

1077
00:52:30,920 --> 00:52:34,160
And I think it's one that, you 
know, my my oldest daughter and 

1078
00:52:34,160 --> 00:52:36,600
I ended up getting baptized 
together shortly after we saw 

1079
00:52:36,600 --> 00:52:38,840
this movie. 
And like my story was a big part

1080
00:52:38,840 --> 00:52:42,800
of that, my testimony. 
I think she knows that there's a

1081
00:52:42,800 --> 00:52:45,680
path that she doesn't have to go
down, and I think we're 

1082
00:52:45,680 --> 00:52:50,480
equipping our kids today with 
the tools that they need and the

1083
00:52:50,480 --> 00:52:53,280
confidence that they have in 
themselves in order to not make 

1084
00:52:53,280 --> 00:52:55,040
the same mistakes. 
I know they're not going to be 

1085
00:52:55,040 --> 00:52:56,160
perfect. 
I know they're going to fuck up 

1086
00:52:56,160 --> 00:52:59,240
and make mistakes too, but they 
don't have to view themselves as

1087
00:52:59,240 --> 00:53:02,320
the devil like I viewed me and 
hate themselves in order to feel

1088
00:53:02,320 --> 00:53:04,600
like they had to feel something,
you know what I mean? 

1089
00:53:05,360 --> 00:53:06,600
I do. 
Yeah, I do. 

1090
00:53:06,960 --> 00:53:10,400
So, so for me, I'm, I'm going to
answer this through the lens of 

1091
00:53:10,400 --> 00:53:13,360
my relationship with my father. 
And the question I just asked 

1092
00:53:13,360 --> 00:53:16,240
stems from that relationship. 
Justin, you know my, my father's

1093
00:53:16,240 --> 00:53:19,720
story, but people that might 
not, but you know, super. 

1094
00:53:20,720 --> 00:53:23,400
He lived a colorful life, right?
That you can write a book about 

1095
00:53:23,400 --> 00:53:25,760
this guy and he'd be every 
single chapter. 

1096
00:53:25,760 --> 00:53:29,360
You'd be like, holy crap, this 
guy's essentially crazy Mad Men.

1097
00:53:29,520 --> 00:53:32,840
You know, not in like a, you 
know, psychotic way, but you 

1098
00:53:32,840 --> 00:53:36,160
know, in his lifestyle growing 
up in the essentially like the 

1099
00:53:36,160 --> 00:53:40,440
70s, partying, fighting, blue 
collar, raised in poverty, 

1100
00:53:40,440 --> 00:53:41,760
joined the Marine Corps all the 
way through it. 

1101
00:53:41,760 --> 00:53:43,880
His lifestyle was ultimately 
what led to his demise, as you 

1102
00:53:43,880 --> 00:53:47,000
know, Justin, but he did it. 
He did acquire AIDS from some of

1103
00:53:47,000 --> 00:53:49,880
his recreational drug use. 
And he raised me, right. 

1104
00:53:49,880 --> 00:53:54,240
That's my dad. 
And I think because my dad was 

1105
00:53:54,400 --> 00:53:58,280
living day in and day out, aware
of his own mortality, meaning he

1106
00:53:58,280 --> 00:54:00,640
knew at the time, if you had 
AIDS, when he had it, that it 

1107
00:54:00,640 --> 00:54:02,720
was a death sentence. 
It wasn't a matter if you'll 

1108
00:54:02,720 --> 00:54:05,080
die, it's when. 
And I think because of his 

1109
00:54:05,080 --> 00:54:08,240
grappling with his mortality, 
when he spent time with his 

1110
00:54:08,240 --> 00:54:11,800
sons, me and my brother, it 
almost felt like he was trying 

1111
00:54:11,800 --> 00:54:14,920
to, like, verbalize every single
detail of his life to get his 

1112
00:54:14,920 --> 00:54:17,640
legacy out in the open. 
And he only did it with his 

1113
00:54:17,640 --> 00:54:20,920
sons, unfortunately. 
Now in hindsight, as a 41 year 

1114
00:54:20,920 --> 00:54:23,800
old father myself with young 
kids, I think my dad made some 

1115
00:54:23,800 --> 00:54:26,960
egregious errors in his 
judgement in sharing the details

1116
00:54:26,960 --> 00:54:29,720
of his lives with his kids that 
he did because he did it. 

1117
00:54:29,720 --> 00:54:31,400
And he shared every single 
gratuitous detail. 

1118
00:54:31,400 --> 00:54:33,240
He did it in such a way that 
almost glorified it. 

1119
00:54:33,240 --> 00:54:36,320
Because I understand in 
hindsight that he probably had a

1120
00:54:36,320 --> 00:54:39,160
reason to share a lesson or a 
story. 

1121
00:54:39,160 --> 00:54:41,200
And at the end of every story, 
there was a lesson and he would 

1122
00:54:41,200 --> 00:54:44,880
wrap it up with like, and don't 
do what I did, but he would get 

1123
00:54:44,880 --> 00:54:47,120
so caught up in the middle of 
the story that he would make it 

1124
00:54:47,120 --> 00:54:49,720
almost found fun and exciting. 
Like he would tell a story about

1125
00:54:49,720 --> 00:54:52,920
like parties, fights and all 
these wild experiences. 

1126
00:54:52,920 --> 00:54:55,400
And he would he would almost 
literally give off this energy 

1127
00:54:55,400 --> 00:54:59,040
of like he was nostalgic and, 
and what what he wound up doing 

1128
00:54:59,120 --> 00:55:03,000
unintentionally as a father by 
sharing all those details was 

1129
00:55:03,040 --> 00:55:05,040
the first part of the how I 
posed that question to you. 

1130
00:55:05,040 --> 00:55:06,840
It felt as though I have 
permission to get away with 

1131
00:55:06,840 --> 00:55:10,680
anything I wanted to, right. 
Like, how can he come to me and 

1132
00:55:10,680 --> 00:55:12,000
say, hey, Jesse, here's what's 
going to happen. 

1133
00:55:12,000 --> 00:55:13,680
You're getting into high school 
and someone's going to come to 

1134
00:55:13,680 --> 00:55:15,360
you and they're you're going to 
say, hey, go do this thing. 

1135
00:55:15,480 --> 00:55:16,880
And that's going to turn into 
this next thing. 

1136
00:55:16,880 --> 00:55:18,520
And then you're going to be at a
party and these are the 

1137
00:55:18,520 --> 00:55:21,040
environments you'll be in. 
Make sure you say no to those 

1138
00:55:21,040 --> 00:55:22,280
things. 
But in the back of my mind, I'm 

1139
00:55:22,280 --> 00:55:24,480
like, you didn't kind of want to
say yes, yeah. 

1140
00:55:25,200 --> 00:55:26,480
Yeah. 
So that's. 

1141
00:55:26,480 --> 00:55:29,480
A that's a rough way to kind of 
land on my, my answer this 

1142
00:55:29,480 --> 00:55:31,960
question, which is I think you 
have to be incredibly careful 

1143
00:55:32,000 --> 00:55:35,480
and thoughtful in the details 
that you share, because there's 

1144
00:55:35,480 --> 00:55:39,680
a fine line for creating this 
parental relationship where like

1145
00:55:39,680 --> 00:55:42,360
you're giving them permission to
make mistakes that could be 

1146
00:55:42,360 --> 00:55:45,320
harmful. 
So I think you have to give like

1147
00:55:45,760 --> 00:55:50,160
context, stay in the Gray, like 
try to like share information. 

1148
00:55:50,160 --> 00:55:53,520
But like my, what I've decided 
as a parent in reaction, what my

1149
00:55:53,520 --> 00:55:56,920
father did that led to some of 
my mistakes in my youth is I am 

1150
00:55:56,920 --> 00:56:00,040
going to avoid telling stories 
unless it's absolutely 

1151
00:56:00,040 --> 00:56:02,120
necessary. 
It just happened today and it 

1152
00:56:02,120 --> 00:56:03,800
happens quick. 
You know, this Justin, it pops 

1153
00:56:03,800 --> 00:56:04,840
up so fast. 
I don't know where. 

1154
00:56:05,080 --> 00:56:07,320
I don't know where we went to 
get it's it's Friday, the kids 

1155
00:56:07,320 --> 00:56:09,200
are out of school early morning.
I said, hey, let's do a daddy 

1156
00:56:09,200 --> 00:56:10,520
daughter date. 
Let's go get bagels. 

1157
00:56:10,760 --> 00:56:13,920
I'm driving and and it's amazing
how like a simple question can 

1158
00:56:13,920 --> 00:56:16,160
turn into like this decision 
that I have to make as a parent.

1159
00:56:16,160 --> 00:56:18,480
She goes, daddy, have you ever 
been in a car accident? 

1160
00:56:18,960 --> 00:56:23,160
And I said, 3 her next question,
was it your fault? 

1161
00:56:23,280 --> 00:56:26,880
And she literally already 
dragged me into this scenario 

1162
00:56:26,880 --> 00:56:29,040
where I'm picturing a car 
accident that I was in when I 

1163
00:56:29,040 --> 00:56:32,680
ran a stop sign as a 17 year old
and flipped my truck and rolled 

1164
00:56:32,680 --> 00:56:35,080
into someone's yard. 
It was a terrible car accident. 

1165
00:56:35,440 --> 00:56:37,840
And the reason that happened is 
because let's just say I wasn't 

1166
00:56:37,840 --> 00:56:40,120
following the rules that I was 
supposed to be following, right?

1167
00:56:40,600 --> 00:56:43,280
So right away she goes, I said, 
yeah, one of them is my fault. 

1168
00:56:43,280 --> 00:56:46,000
She goes, what happened? 
I'm not. 

1169
00:56:46,000 --> 00:56:49,200
Going to tell her. 
That, you know, I, I ran a stop 

1170
00:56:49,200 --> 00:56:50,560
sign because I was out at a 
party. 

1171
00:56:50,560 --> 00:56:51,960
Like, I'm just not going to do 
that, right. 

1172
00:56:51,960 --> 00:56:53,440
So that's just a little color to
it. 

1173
00:56:53,440 --> 00:56:56,320
But as you said, man, as your 
kids get older, especially if 

1174
00:56:56,320 --> 00:56:58,840
they're emotionally intelligent 
and attuned and, and self aware,

1175
00:56:59,120 --> 00:57:00,800
they're going to start asking 
these questions. 

1176
00:57:00,800 --> 00:57:03,280
They're coming. 
And I think conversations like 

1177
00:57:03,280 --> 00:57:06,160
this help you be thoughtful. 
And my, my position is, I mean, 

1178
00:57:06,160 --> 00:57:09,400
she, she, my kids aren't going 
to know anything about basically

1179
00:57:09,400 --> 00:57:12,000
my life from 14 to 19 years old.
They don't have to know any of 

1180
00:57:12,000 --> 00:57:14,640
that stuff. 
And we we can talk about it when

1181
00:57:14,640 --> 00:57:17,320
they're 35 years old, when I'm 
retired somewhere. 

1182
00:57:17,440 --> 00:57:18,760
And then I'll be like, all 
right, gigs up. 

1183
00:57:18,840 --> 00:57:20,600
Let me tell you about that 
strapping. 

1184
00:57:20,600 --> 00:57:24,160
Kids, listen to this. 
Shit, exactly. 

1185
00:57:24,160 --> 00:57:26,160
Exactly. 
All right, guys, when it comes 

1186
00:57:26,160 --> 00:57:29,560
to appearance and how I look, I 
want to look good, but I just 

1187
00:57:29,560 --> 00:57:31,000
don't want to spend a lot of 
time doing it. 

1188
00:57:31,000 --> 00:57:33,360
And that's why it's so important
to have a reliable men's 

1189
00:57:33,360 --> 00:57:35,760
grooming product. 
That is my go to. 

1190
00:57:35,760 --> 00:57:37,960
And for years I would just grab 
whatever is convenient. 

1191
00:57:37,960 --> 00:57:40,960
And now I'm so grateful to a 
partner with Based Body Works. 

1192
00:57:40,960 --> 00:57:44,640
I use their Texture Essentials 
product, which is essentially a 

1193
00:57:44,640 --> 00:57:47,880
texture powder that I can just 
kind of wake up, jump out of the

1194
00:57:47,880 --> 00:57:50,320
shower, dry my hair quickly, a 
couple pumps of this stuff, 

1195
00:57:50,560 --> 00:57:53,280
shape it up and I'm good to go. 
Something I never thought about 

1196
00:57:53,280 --> 00:57:56,360
with grooming products is the 
quality of the ingredients that 

1197
00:57:56,360 --> 00:57:59,320
actually goes in. 
The quality of the ingredients 

1198
00:57:59,320 --> 00:58:01,600
in base Body Works products is 
off the charts. 

1199
00:58:01,640 --> 00:58:05,280
No sulfates, no parabens, no 
endocrine disrupting junk that 

1200
00:58:05,280 --> 00:58:07,880
you're putting on your scalp. 
So not only is it convenient, it

1201
00:58:07,880 --> 00:58:10,320
looks great, but it is safe for 
you. 

1202
00:58:10,320 --> 00:58:13,280
So you can go to 
basedbodyworks.com. 

1203
00:58:13,280 --> 00:58:15,680
Again, that's 
basedbodyworks.com. 

1204
00:58:15,680 --> 00:58:19,880
Use code stronger weekly and you
can get 20% off any of their 

1205
00:58:19,880 --> 00:58:21,360
products. 
And if you order now, you get a 

1206
00:58:21,360 --> 00:58:24,360
free premium toiletry bag. 
So again, that's base 

1207
00:58:24,360 --> 00:58:28,520
bodyworks.com code word stronger
weekly and you can level up your

1208
00:58:28,520 --> 00:58:30,480
men's grooming products. 
All right, man. 

1209
00:58:30,480 --> 00:58:34,200
So last question here, this one,
we're heading to Richmond, VA 

1210
00:58:34,200 --> 00:58:40,040
Kevin D asks or says, I've been 
sober for 18 months. 

1211
00:58:40,040 --> 00:58:41,560
God bless you, Kevin. 
Shout out. 

1212
00:58:42,160 --> 00:58:46,200
It's been great for my health, 
but I've lost most of my social 

1213
00:58:46,200 --> 00:58:48,440
circle because everything 
revolved around drinking. 

1214
00:58:48,720 --> 00:58:52,480
How do you rebuild friendships 
as an adult when you're the guy 

1215
00:58:52,640 --> 00:58:54,760
who doesn't drink? 
And Justin, I will give you the 

1216
00:58:54,760 --> 00:58:59,600
floor because I am not sober. 
I've never been sober for 18 

1217
00:58:59,600 --> 00:59:02,800
months, so let's let's give the 
floor to you. 

1218
00:59:02,800 --> 00:59:04,600
So yeah, man, what do you do? 
How does that happen? 

1219
00:59:04,800 --> 00:59:06,160
Kevin, you're asking a great 
question. 

1220
00:59:06,160 --> 00:59:08,360
Man, and this is something that 
I feel like everybody who takes 

1221
00:59:08,360 --> 00:59:10,920
their sobriety seriously in the 
beginning faces. 

1222
00:59:10,920 --> 00:59:14,640
And this is a turning point for 
a lot of people. 

1223
00:59:14,640 --> 00:59:17,880
One that forced me to not force 
me, but one that was a factor in

1224
00:59:17,880 --> 00:59:22,760
one of my relapses after getting
out was that I was too afraid to

1225
00:59:22,760 --> 00:59:24,480
be viewed as the guy who doesn't
drink. 

1226
00:59:24,480 --> 00:59:26,760
Or what's everyone going to 
think of me now when I have a 

1227
00:59:26,760 --> 00:59:28,320
water bottle in my hand instead 
of a beer? 

1228
00:59:28,920 --> 00:59:32,920
The first and foremost, Kev, the
I'm, I refer, I only let me 

1229
00:59:32,920 --> 00:59:34,480
preface this. 
I don't have all the answers by 

1230
00:59:34,480 --> 00:59:35,880
any means. 
I know what works for me and 

1231
00:59:35,880 --> 00:59:37,200
what has worked for me and what 
hasn't. 

1232
00:59:37,200 --> 00:59:41,800
So that's what I'm going to 
speak to anybody who was with 

1233
00:59:41,800 --> 00:59:46,200
you prior to you being sober and
is no longer with you 18 months 

1234
00:59:46,400 --> 00:59:50,000
post being sober. 
They're not your friends so you 

1235
00:59:50,000 --> 00:59:52,800
can get them the fuck out of 
your life because those are the 

1236
00:59:52,800 --> 00:59:54,880
type of people who are going to 
bring you back to where you're 

1237
00:59:54,880 --> 00:59:57,320
trying to get away from. 
Take it from somebody who's 

1238
00:59:57,320 --> 00:59:59,520
learned the hard way multiple 
times, you don't have to do 

1239
00:59:59,520 --> 01:00:02,240
that. 
I understand how hard it is to 

1240
01:00:02,240 --> 01:00:06,120
move away from what you knew in 
terms of people and friends and 

1241
01:00:06,120 --> 01:00:08,800
the connections to where you're 
going now. 

1242
01:00:09,160 --> 01:00:11,520
But there's a reason they say an
early recovery man. 

1243
01:00:11,520 --> 01:00:14,000
The three things to stay away 
from people, places, and things.

1244
01:00:14,240 --> 01:00:17,360
The three things that you were 
surrounded by throughout your 

1245
01:00:17,360 --> 01:00:20,400
active use. 
Is not going to do anything but 

1246
01:00:20,400 --> 01:00:23,440
bring you back there. 
Now are there caveats are there?

1247
01:00:23,440 --> 01:00:25,080
I don't know. 
I wouldn't say exceptions, but 

1248
01:00:25,080 --> 01:00:27,080
it's going to be hard to get 
away from some of these people. 

1249
01:00:27,080 --> 01:00:30,080
One, if they're family 2, if you
work with these people, 3. 

1250
01:00:30,080 --> 01:00:34,000
Whatever the scenario may be, 
but I will stand firm on top of 

1251
01:00:34,000 --> 01:00:37,960
a mountain and scream it that if
anybody is no longer with you 

1252
01:00:37,960 --> 01:00:41,680
because you're not using or 
drinking, that is somebody that 

1253
01:00:41,680 --> 01:00:43,120
does not need to be in your 
life. 

1254
01:00:43,520 --> 01:00:45,960
It's scary to think about, bro. 
I'm not going to sit here and 

1255
01:00:45,960 --> 01:00:48,120
act like it isn't. 
It's a question that needs to be

1256
01:00:48,120 --> 01:00:49,720
asked that all of us think in 
the beginning. 

1257
01:00:49,720 --> 01:00:52,040
And like, again, you're at a 
turning point, bro. 

1258
01:00:52,040 --> 01:00:55,880
And I think rather than going 
back to what you've known in the

1259
01:00:55,880 --> 01:00:58,520
past, because it's comfortable 
in terms of the people that you 

1260
01:00:58,520 --> 01:01:02,800
surrounded yourself with, as you
know, the last 18 months being 

1261
01:01:02,800 --> 01:01:04,920
uncomfortable has gotten you 
this far. 

1262
01:01:05,200 --> 01:01:07,640
Don't expect that to change, 
brother, because as soon as you 

1263
01:01:07,640 --> 01:01:11,120
go back to being that comfy cozy
Kevin, you're going to be using 

1264
01:01:11,120 --> 01:01:13,600
again. 
Now there are so many avenues to

1265
01:01:13,600 --> 01:01:15,640
like, OK, tactically answer the 
question like, all right, well, 

1266
01:01:15,640 --> 01:01:16,960
cool. 
You're saying a lot of shit. 

1267
01:01:17,040 --> 01:01:19,520
How do I make friends like this?
Or how do I meet people that are

1268
01:01:19,520 --> 01:01:21,760
sober minded and like want to do
this? 

1269
01:01:22,400 --> 01:01:24,720
I don't know if you are involved
in church at all. 

1270
01:01:25,240 --> 01:01:26,640
I'm always going to go to church
first. 

1271
01:01:26,640 --> 01:01:29,200
Sorry. 
Spoiler alert, get involved and 

1272
01:01:29,200 --> 01:01:32,800
plugged into a men's group, 
whether it's at church, whether 

1273
01:01:32,800 --> 01:01:36,280
it is a sobriety group, whether 
it is just a group of friends 

1274
01:01:36,280 --> 01:01:38,320
that you have that you know are 
like minded that you want to get

1275
01:01:38,320 --> 01:01:40,560
together with every week. 
Sit down for an hour. 

1276
01:01:40,560 --> 01:01:43,080
You don't have to have an 
agenda, but you know those 

1277
01:01:43,080 --> 01:01:46,360
people are going to support you 
and have the same, you know, not

1278
01:01:46,400 --> 01:01:48,920
policies and procedures as you, 
but they're hooked up the same 

1279
01:01:48,920 --> 01:01:51,520
mentally and they view the same 
things as important as you do. 

1280
01:01:52,000 --> 01:01:56,200
Friendships are as adults, as we
get older, a lot of times 

1281
01:01:56,200 --> 01:01:58,600
they're situational. 
So I understand that you're 

1282
01:01:58,600 --> 01:02:01,960
going to be put in certain 
scenarios where you may be with 

1283
01:02:01,960 --> 01:02:03,480
these people or may not be with 
these people. 

1284
01:02:03,480 --> 01:02:06,120
But the best thing that you can 
do and the best thing that I 

1285
01:02:06,120 --> 01:02:09,360
have done is act like not a God 
damn thing has changed. 

1286
01:02:09,800 --> 01:02:12,920
Nothing has changed besides 
what's in my hand and if that is

1287
01:02:12,920 --> 01:02:14,880
the reason for somebody to treat
me differently. 

1288
01:02:16,560 --> 01:02:18,160
Yeah, that's it. 
So long. 

1289
01:02:18,400 --> 01:02:19,360
Yep. 
So long. 

1290
01:02:20,800 --> 01:02:22,880
What do you think was harder in 
the 1st 18 months for you? 

1291
01:02:22,880 --> 01:02:26,960
Was it just in general having 
fun and finding different ways 

1292
01:02:26,960 --> 01:02:30,520
to have fun without alcohol? 
Or was it like the people factor

1293
01:02:30,520 --> 01:02:32,680
like hanging out with people the
same way used to? 

1294
01:02:32,680 --> 01:02:34,960
We're both. 
I think I struggled with a lot. 

1295
01:02:34,960 --> 01:02:36,680
I feel like a lot of us too in 
the beginning too. 

1296
01:02:36,680 --> 01:02:38,760
It's just like, I feel like 
everyone's going to view me as 

1297
01:02:38,760 --> 01:02:41,920
the alcoholic, like everyone, 
oh, here he comes. 

1298
01:02:41,920 --> 01:02:43,920
Like I can't say this word in 
front of everyone else. 

1299
01:02:43,920 --> 01:02:47,000
He's going to go Chuck vodka. 
But it's like, no, no, that's 

1300
01:02:47,000 --> 01:02:50,600
not the fucking case, dude. 
Like it's all in our heads. 

1301
01:02:50,600 --> 01:02:53,000
Like we do this to ourselves. 
We have, I'm talking to you, 

1302
01:02:53,000 --> 01:02:54,920
buddy. 
We do this to ourselves. 

1303
01:02:55,200 --> 01:02:58,160
We think that we are the outlier
and that we're the outcast and 

1304
01:02:58,160 --> 01:03:01,640
that everyone's noticing. 
I have a non alcoholic Sierra 

1305
01:03:01,640 --> 01:03:04,480
Nevada in my hand than an 
alcoholic Sierra Nevada. 

1306
01:03:04,800 --> 01:03:08,600
And it's like the truth to that 
is the only people who noticed 

1307
01:03:08,600 --> 01:03:10,880
whether or not you're drinking, 
guess what? 

1308
01:03:10,880 --> 01:03:15,320
They're Alcoholics too, buddy. 
So don't worry, it's just 99% of

1309
01:03:15,320 --> 01:03:18,040
people are normal and they're 
not going to notice and nor are 

1310
01:03:18,040 --> 01:03:21,480
they going to care. 
But we have it so made out in 

1311
01:03:21,480 --> 01:03:24,200
our minds that that's our 
identity, that that's all we 

1312
01:03:24,200 --> 01:03:26,080
know as it has to be a part of 
us. 

1313
01:03:26,080 --> 01:03:29,120
So give yourself some grace and 
go into this with an open mind 

1314
01:03:29,120 --> 01:03:32,400
and a willingness to not, you 
know, deter from what you know 

1315
01:03:32,400 --> 01:03:36,240
is your goal and what you know 
is important to you and watch 

1316
01:03:36,240 --> 01:03:38,720
God happen. 
Just watch it happen, bro. 

1317
01:03:39,120 --> 01:03:40,400
Yeah, if anything, maybe like 
the. 

1318
01:03:40,400 --> 01:03:43,520
Decision to get sober and and 
not drink and be a litmus toss 

1319
01:03:43,520 --> 01:03:45,600
to pull up and evaluate your 
friends. 

1320
01:03:45,600 --> 01:03:47,880
And if you find out anything 
that you know those friendships 

1321
01:03:47,880 --> 01:03:50,280
aren't as strong as you were. 
If you didn't have alcohol and 

1322
01:03:50,280 --> 01:03:52,520
socializing and bars and 
breweries as the anchor, then 

1323
01:03:52,520 --> 01:03:54,400
you probably didn't have the 
right friends. 

1324
01:03:54,480 --> 01:03:56,760
I mean, that's Simply put it 
right now, and that's an 

1325
01:03:56,760 --> 01:03:58,600
epiphany. 
That I feel like is important to

1326
01:03:58,600 --> 01:03:59,840
have. 
And Kevin, I'm glad you're 

1327
01:03:59,840 --> 01:04:02,480
having it now and then. 
I don't know if you have dabbled

1328
01:04:02,480 --> 01:04:06,080
in the step work at all or have 
a sponsor, but in regards to 

1329
01:04:06,080 --> 01:04:10,360
rebuilding and understanding the
why behind a lot of this stuff 

1330
01:04:10,360 --> 01:04:12,640
and what we can do moving 
forward from where we're at now 

1331
01:04:12,640 --> 01:04:14,880
and where you're at now, this 
that work. 

1332
01:04:15,360 --> 01:04:16,960
I'm going to sing it from the 
mountain top still. 

1333
01:04:17,120 --> 01:04:21,120
It's hard and it's scary, but 
it's not as scary as not being 

1334
01:04:21,120 --> 01:04:22,200
sober. 
Yeah. 

1335
01:04:22,520 --> 01:04:24,280
And earlier on you said I don't.
Know if you go to church, of 

1336
01:04:24,280 --> 01:04:26,240
course, you're, you're 
addressing the person asking the

1337
01:04:26,240 --> 01:04:28,360
question. 
If, if let's just say Kevin 

1338
01:04:28,360 --> 01:04:30,560
doesn't go to church and maybe 
he's even against who for some 

1339
01:04:30,560 --> 01:04:31,800
reason. 
I think Justin, what you're 

1340
01:04:31,800 --> 01:04:34,640
touching on there is like a 
community can have for some 

1341
01:04:34,640 --> 01:04:36,120
people. 
You're seeing more and more 

1342
01:04:36,120 --> 01:04:38,360
trends around people getting 
plugged into like Saturday 

1343
01:04:38,360 --> 01:04:40,840
morning fitness classes, run 
clubs, things like that. 

1344
01:04:41,040 --> 01:04:43,320
But to your point, I think on 
the deepest level, like 

1345
01:04:43,360 --> 01:04:46,600
accountability with the right 
people can be extremely 

1346
01:04:46,600 --> 01:04:48,760
powerful. 
I mean, I've done 306090 day, 

1347
01:04:49,040 --> 01:04:52,400
you know, alcohol free, you 
know, whatever, like challenges,

1348
01:04:52,400 --> 01:04:54,120
stuff like that. 
So again, I can't speak to it as

1349
01:04:54,120 --> 01:04:57,480
much, but I think no better guy 
to ask Mr. Justin Mazar's here. 

1350
01:04:57,480 --> 01:05:00,880
So great answer, dude. 
Once again, listeners, awesome 

1351
01:05:00,880 --> 01:05:02,000
questions. 
We're going to keep him coming. 

1352
01:05:02,000 --> 01:05:04,480
Justin jumps back on the show 
every single month. 

1353
01:05:04,480 --> 01:05:08,440
I hope he'll keep saying yes to 
coming on because I really enjoy

1354
01:05:09,120 --> 01:05:10,400
unpacking these awesome 
questions. 

1355
01:05:10,400 --> 01:05:11,960
So Justin, dude, thank you so 
much. 

1356
01:05:11,960 --> 01:05:13,760
I know it's Friday. 
You got some kids outside trying

1357
01:05:13,760 --> 01:05:15,520
to get you on a bike ride. 
Thanks. 

1358
01:05:15,680 --> 01:05:17,320
Thanks for being here, brother. 
I really appreciate you and 

1359
01:05:17,400 --> 01:05:19,520
thank you as always. 
Justin, looking forward to the 

1360
01:05:19,520 --> 01:05:20,560
next one, man. 
Cool. 

1361
01:05:20,560 --> 01:05:21,640
We'll see you next time 
everybody. 

1362
01:05:24,760 --> 01:05:26,240
All right folks, that's it for 
our. 

1363
01:05:26,240 --> 01:05:31,000
Episode this week listeners 
great job these questions that 

1364
01:05:31,000 --> 01:05:34,120
you guys keep sending us are 
absolutely amazing and we're so 

1365
01:05:34,120 --> 01:05:37,800
grateful that you do so every 
single month. 

1366
01:05:37,800 --> 01:05:40,720
We appreciate so much the 
questions that we get whether 

1367
01:05:40,720 --> 01:05:43,360
it's on social media in our 
inbox, etcetera. 

1368
01:05:43,560 --> 01:05:45,880
Just great stuff. 
I just love the fact that it 

1369
01:05:45,880 --> 01:05:47,600
touches on the things that the 
show is all about. 

1370
01:05:47,600 --> 01:05:49,760
You got fitness questions, you 
got nutrition you got 

1371
01:05:49,760 --> 01:05:52,480
supplements you got parenting, 
you got lifestyle you got 

1372
01:05:52,760 --> 01:05:55,920
alcohol all the things man and 
we're we're just so grateful we 

1373
01:05:55,920 --> 01:05:57,600
really really hope you enjoy 
these episodes. 

1374
01:05:57,600 --> 01:06:00,280
We're going to keep coming with 
them and appreciate and shout 

1375
01:06:00,280 --> 01:06:03,360
out to Justin Mazars for jumping
every time just love tackling 

1376
01:06:03,360 --> 01:06:07,040
these questions with him. 
So just as a reminder we always 

1377
01:06:07,040 --> 01:06:11,360
like to remind everybody if you 
are still listening here, we 

1378
01:06:11,360 --> 01:06:14,920
really really love a rating or 
review that just helps the 

1379
01:06:14,920 --> 01:06:19,080
algorithm on these podcasts 
platforms just kind of push out 

1380
01:06:19,080 --> 01:06:21,480
the show to everyone else so 
that they can find us and 

1381
01:06:21,480 --> 01:06:23,720
hopefully get some benefit and 
grow stronger weekly. 

1382
01:06:23,920 --> 01:06:27,520
So please leave us a rating and 
review if you got anything from 

1383
01:06:27,520 --> 01:06:30,760
this episode, whether it was 
entertaining, inspiring, or 

1384
01:06:30,760 --> 01:06:33,640
informing, send it to somebody, 
send it to a friend, send it to 

1385
01:06:33,640 --> 01:06:35,760
a family member. 
We just love reaching as many 

1386
01:06:35,760 --> 01:06:37,960
people as possible with our 
content so we can help them live

1387
01:06:38,200 --> 01:06:41,360
the best lives possible. 
So we'd greatly, greatly 

1388
01:06:41,640 --> 01:06:44,800
appreciate that you can engage 
with us wherever we are on 

1389
01:06:44,800 --> 01:06:47,120
social media. 
If you have a question, if you 

1390
01:06:47,120 --> 01:06:49,440
want to reach out, it may be a 
question that can even come on 

1391
01:06:49,440 --> 01:06:51,920
one of these future Ask Us 
Anything episodes. 

1392
01:06:52,120 --> 01:06:53,840
Shoot us an e-mail. 
We monitor our e-mail. 

1393
01:06:53,840 --> 01:06:56,240
It's contact at 
strongerweekly.com. 

1394
01:06:56,240 --> 01:07:00,000
Again, that's contact at 
Stronger Weekly dot com and you 

1395
01:07:00,000 --> 01:07:03,160
just might hear your question 
asked on our next Ask Us 

1396
01:07:03,480 --> 01:07:05,720
anything. 
So that's it for the show folks.

1397
01:07:05,720 --> 01:07:07,320
Truly hope you enjoyed the 
episode. 

1398
01:07:07,320 --> 01:07:09,920
Thank you for being here and we 
will see you next week.